Friday the 23rd

caj

I.
3 Rounds
10 Dislocates
100m Row
10 Lunges

II.
Find 1RM Low Hang Clean + Jerk

III.
2 Mile Run

IV. Please choose ONE of the following:

a. 
Max reps in 1 minute of GHD Sit-ups

b. 
Max reps in 1 minute of Hip Extensions

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Filed under crossfit government island, endurance, Olympic Weightlifting, WOD

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