Monday the 14th

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I.
3 Rounds
10 Wallballs 20/14
10 Jumping Squats
10 Calorie Row

II.
Push Press – 4×2 (AHAP)

III.
Power Clean 4×1
Then
Clean Pull 4×1
Then
Clean DL 4×1

IV.
3 Rounds (NFT)
14 Power Snatch 95/65#
2 Legless Rope Climbs

V.
AMRAP (10)
8 Back Rack Walking Lunge Steps 135/95#
12 Toes to Bar
16 Box Jump Overs 24/20″

VI.
2 Rounds
Bike 600m
Row 500m
Run 400m
Rest :60s

 

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

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