Tuesday the 18th

burpee-muscle-ups-trojan-crossfit

I.
3 Rounds
12 Wallballs 20/14#
12 Jumping Squats
12 Dislocates

II.
Strict Press – 4×4 @80-85% of your 1RM

III.
Clean – 6×3 @70-75% of your 1RM

IV.
3 Rounds
21 Toes to Bar
9 Touch and Go Power Snatch 145/105#
12 Calories on Bike
rest :60

V.
5 Rounds
8 Deadlift 255/175#
4 Muscle Ups
Run 200m

VI.
For Time – 400m Farmer’s Carry (pair- 53/35#)
*One-minute mandatory rest for dropping

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Filed under crossfit, Olympic Weightlifting, strength & conditioning, WOD

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