Monday the 31st

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I.
3 Rounds
Run 200
13 Alternating Dumbbell Muscle Snatch

II.
Clean – 10×1 @80-97.5% of your 1RM Clean

III.
10-31-13
Overhead Squat 115/85#
Bar Facing Burpees

IV.
Every 3 Minutes for 15 Minutes
Run 200m
13 Chest to Bar Pull Ups

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

a.
Pause Front Squat – 3-3-3-2-2-1

b.
EMOM for 13 Minutes
3 Bench Press
13 Toes to Bar
Alternate Movements
Bench weight can go up or down

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

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