Wednesday the 16th

games2013_13-5announcement_rotator

I.

3 Rounds

10 GHD Sit-ups

10 Chin-ups

10 Lunges

II.

Bench Press– 5 x 3 (70-80%)

III.

FRAN

21-15-9

Thrusters (95/65#)

Pull-ups

IV.

AMRAP (9)

400m Run

20 KBS (53/35#)

10 Jumping Lunges

10 V-ups

V.

3 Rounds (NFT)

10 Dislocates

10 Scorpions

30s Plank

10 BB Good Mornings

 

 

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Filed under amrap, benchmark, crossfit, fitness, Power Lifting, strength & conditioning, WOD

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