Friday the 31st

3 Rounds (NFT)
14 Bike
07 Deadlifts 135/95#

In 24 Minutes w/a partner
Complete “CrossFit Total”
8 Minutes to Back Squat
8 Minutes to Strict Press
8 Minutes to Deadlift
Add up weight for a “Partner Total”

AMRAP (18) w/a partner
Complete a full round then switch
Row 200m
12 Burpees over Rower
08 Power Snatch 115/75#

10 Rounds
Run 400m
Alternate Runs w/ partner
(5 each)

3 Rounds (NFT)
30s Plank
08 Mason Twists
20 Single unders


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Filed under 3 Rounds, amrap, benchmark, crossfit, fitness, Power Lifting, strength & conditioning, WOD

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