Tuesday the 21st

3 Rounds(NFT)
10 Cal Bike
07 Empty Bar Push Press
07 Burpees

5×3  Snatch (Start around 80%)

75 Double Unders
20 Push Press 135/95#
Run 100m
50 Double Unders
10 Push Press
Run 200m
25 Double Unders
05 Push Press
Run 300m

3 Rounds
Row 800m
Rest :60

3 Rounds (NFT)
12 Hip Extensions
30s Hollow Hold


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Filed under accessory work, crossfit government island, Olympic Weightlifting, strength & conditioning, WOD

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