Wednesday the 21st

christmascrossfit

I.
3 Rounds
12 Ankle rotations
Run 100m
10 GHD Sit-ups

II.
AMRAP (7)
7 Power Cleans 155/105#
7 Box Jump Overs 24/20″

III.
Squat Clean 3×5 @70%
Bike 500m (slow/steady) for rest between sets.

IV.  Please choose TWO of the following:

a.
Dumbbell Bench Press
4×12

b. 
3 Rounds
10 Deadlifts 255/175#
10 Lateral Bar Burpees
10 Shoulder Touches
Rest :60

c.
Accumulate 5:00 of HS Hold
(10 Minute Cap.)

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Filed under accessory work, amrap, crossfit, crossfit government island, Olympic Weightlifting, strength & conditioning, WOD

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