Wednesday the 30th


3 Rounds
14 GHD Sit-ups
Bike 300m
14 Alt Jumping Lunges

1RM Snatch Complex*
*Without dropping the bar perform 1 Squat Snatch, 1 Overhead Squat, 1 Hang Squat Snatch, 1 Overhead Squat

75 Wallballs 20/14#
50 Box Jump Overs 24/20″
Run 800m

AMRAP (2) x 3*
Max Rep Strict HSPU
*Rest 2:00 in between AMRAPs


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Filed under amrap, complex, crossfit, crossfit government island, Olympic Weightlifting, strength & conditioning, Test Day, WOD

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