Wednesday the 22nd

step-ups

I.
Run 1mile (medium pace)

II.
5 Rounds
1 Clean from floor + ME Hang Clean (above knee)
@80% of your current 1RM Clean
Rest 2 Minutes.

III.
“13.3”
AMRAP (12)
150 Wallballs 20/14#
90 Double Unders
30 Muscle-Ups

IV. Please choose TWO of the following based on perceived weaknesses.

a.
Touch and Go Deadlift
1×6 @70%
1×5 @80%
1×4 @90%
1×1 @97.5-100%

b.
Run 100m
21 Bar Facing Burpees
Run 100m
15 Bar Facing Burpees
Run 100m
9 Bar Facing Burpees
Rest 2:00
*Go back through in reverse order starting with 9 Burpees.

c.
3 Rounds
10 Chest to Bar Pull-Ups
Into 5 Bar Muscle-Ups
Rest 60s

V.
3 Rounds (NFT)
12 GHD Sit-ups
10 Scorpions

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, CrossFit Open, interval training, Olympic Weightlifting, strength & conditioning, WOD

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