Wednesday the 18th

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I. 
3  Rounds
15 Calories on Bike
10 Med-Ball Thrusters
15 Push Ups

II.
Back Squat – 5×5 @72.5%

III. 
Strict Press – 5×4 @70%

IV.
12-9-6-3
Strict Handstand Push Ups
GHD Sit Ups
Front Squat 185/125#

V.
20 Bar Facing Burpees x 3
Rest :60 (in between sets)

V. (Extra Credit) 
Weighted Box Jumps – 4×5
Rest :30 (in between sets)

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Filed under crossfit, crossfit government island, fitness, Power Lifting, strength & conditioning, WOD

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