Monday the 6th


3 Rounds (NFT)
14 Handstand Shoulder Taps
10 Goblet Squats
10 Cal Row

Accumulate 50 Reps of Touch and Go Power Cleans @70% 1RM
This is “For Time” AND “Fewest Sets Possible”

AMRAP (11)
40ft Handstand Walk
12 Sit Ups
6 Overhead Squats 175/115#

5 Rounds
Bike 10 Calories
14 Box Jump Overs 24/20″
Rest :60

V. Please choose ONE of the following based on perceived weaknesses.

Run 400m
Rest 2:00
Run 800m
Rest 3:00
Run 1200m

3 Rounds
Max Set Unbroken Push Jerks 135/95#
(35 rep cap per set)
Rest 2:00 in between sets. 


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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, endurance, Olympic Weightlifting, strength & conditioning, WOD

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