Wednesday the 29th

3 Rounds (NFT)
30s Hollow Hold
10 Wide Mountain Climbers
10 DB Front Raises

3 Rounds (NFT)
100m Run
07 Squat Clean Thrusters 95/65lbs
07 Box Jumps 24/20″

Partner “Heavy Grace”
30 Clean and Jerk 225/145#* (split work as needed)
*if weight prescribed is not possible try to do something heavier for both partners that is heavier than traditional Grace (i.e. 185/135, 155/115#)

Partner AMRAP (16)
Partner I completes a full round then switch
5 Strict Handstand Push-ups
7 Box Jump Overs 30/24″
10 Front Squats 135/95#

Row 3k with a partner (switch any time)

3 Rounds (NFT)
100m Farmer’s Carry
10 Good Mornings
30s Plate Hold


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

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