Wednesday the 18th

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I.
Mobility: Hips
3 Rounds
15 Light Good Mornings
Run 200m

II.
Find your 1RM Push Jerk

III.
3 Rounds
20 Deadlift 235/170#
20 Calorie Row

IV.
AMRAP (5) x 2
2 Muscle Ups (Ring or Bar)
5 Thrusters 115/75#
30 Double Unders
Rest 30s (Mandatory)
Start over after rest
Score is total reps

V.

3 Rounds (NFT)

8 Scorpions

7 Weighted GHRs

6 Strict T2B

 

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Filed under 3 Rounds, crossfit, fitness, Olympic Weightlifting, strength & conditioning, Test Day, WOD

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