Tuesday the 24th

2014cfgr_jordancook_rotator

Open Prep Cycle Starts Today!

I.
3 Rounds
Row 300m
7 Burpees

II.
Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)

III.
AMRAP (12)
9 Bar Facing Burpees
7 Hang Power Cleans 135/95#
3 Ring Muscle Ups

IV.
3 Rounds
15 Calorie Bike
20 Plate Overhead Lunges (45/25#)
Rest :60

V.

3 Rounds (NFT)

10 Hip Extensions

8 Scorpions

40s Weighted Plank

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Filed under 3 Rounds, amrap, crossfit government island, CrossFit Open, New Cycle, Power Lifting, strength & conditioning, WOD

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