Friday the 20th

cf-kailua-beach-wod-2

I.
Mobility: Ankles
3 Rounds
12 GHD Sit Ups
Row 10 Calories

II.
Find your 1RM Front Squat

III.
AMRAP (90s)
Power Cleans @80% of your 1RM

IV.
AMRAP (17)
3 Rope Climbs
14 Kettlebell Swings 70/53#
3 Rope Climbs
14 Alternating Pistols

V.

3 Rounds (NFT)

30s HS Hold

40s Superman

14 Step-ups (20″)

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, strength & conditioning, Test Day, WOD

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