Wednesday the 15th

I.
3 Rounds (NFT)
Row 300m
10 Pull Ups
07 Goblet Squats 53/35#

II.
Front Squat 5×3 (Start around 85%)

III.
4 Rounds
Run 400m
15 Push-ups

IV.
EMOM (14)
1 Set of Strict Muscle Ups (1-4 reps)
10-14 Box Jumps 24/20″
Alternate Movements

V.
3 Rounds
20 OH Walking Lunges (45/25#)
20 Mason Twists (53/35#)

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Filed under 3 Rounds, accessory work, crossfit, strength & conditioning

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