Tuesday the 21st

back-squat-example

I.
3 Rounds (NFT)
Row 250m
12 Light Dumbbell Squat Snatch
12 Push-Ups

II.
4 Rounds
1:00 On 2:00 Off
Max Back Squats in 1 set @ 70% of your 1RM.

III.
12-9-6-3
Strict Handstand Push-Ups
Sumo Deadlift High Pull 135/95lbs
Run 100m between rounds.
(12/12/100/9/9/100/etc)

IV.
8 Rounds
5 Hang Power Cleans 155/115lbs
5 Shoulder to Overhead 155/115lbs
5 Muscle Ups
Rest :30

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

a.
Bike 30-24-18-12-6 Calories
Rest :60 between efforts.

b.
3 Rounds
Max Set Unbroken Wallballs 20/14#
Rest 2:00

IV.
3 Rounds (NFT)
30s Weighted Plank
15 GHRs

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Filed under 3 Rounds, accessory work, amrap, crossfit, CrossFit Open, fitness, metcon, Power Lifting, WOD

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