Monday the 13th

3 Rounds (NFT)
10 Toes to Bar
10 Push Press 95/65#
10 Tall Jerks
10 Scorpions
SPLIT Jerk 3×3 – Moderate, Heavy, Moderate.
5 Rounds
15 Kettlebell Swings 53/35#
10 DUs
3 Stand-ups (25#)
EMOM (15)
L-Sit Hold on Rings/Matador
Row 150m
Plate Pinch
*Alternate Movements (one per minute).
Accumulate as much time under tension as possible on L-Sit and Plate Pinch, can be multiple sets in the minute. Plate Pinch should be difficult, but doable for at least :30-:40 per interval.
3 Rounds (NFT)
100m Run
04 Alt. TGU (light)
10 Good Mornings (light)
40s Hollow Hold


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

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