Thursday the 9th

I.
3 Rounds (NFT)
8 Tall Jerks
16 Step-ups

III.
EMOM(10)
1 Clean and Jerk @ 80% of your 1RM

III.
AMRAP (18)
Run 200m
12 Power Cleans 115/75#
6 Ring Muscle Ups

IV.
14 minutes on the bike at a comfortable pace.

III.
3 Rounds (NFT)
45s OH Plate Hold (45/25#)
12 DB Row (each arm)
6 Good Mornings

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Filed under 3 Rounds, amrap, crossfit, endurance, Olympic Weightlifting, strength & conditioning, WOD

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