Tuesday the 11th

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I.
3 Rounds
Run 200m
14 alternating Jumping Lunges
10 Russian Swings 70/53#

II.
Push Press – 4×4 @80%

III.
1. Power Clean – 4×1
2. Clean Pull – 4×1
3. Clean Deadlift – 4×1

IV.
 3 x AMRAP (3)
Climb the Ladder
3 Back Squat 115/85#
3 Chest to Bar Pull Ups
6, 6, 9, 9, etc…
Rest 60s AMRAPs
Start over after each round

V. Please choose TWO of the following based on perceived weaknesses.

a.
12-9-6
Power Clean 195/145#
Muscle Up

b.
7 Rounds
Row for Distance (meters)
:30 On
:60 Off

c.
5 Rounds
Max Wall Ball (30/20#)  over shoulder in one minute
Rest 60s in between rounds

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Filed under CroosFit, crossfit government island, Olympic Weightlifting, strength & conditioning, WOD

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