Friday the 5th

I.
3 Rounds (NFT)
Row 200m
07 Empty Bar Thrusters
35s Hollow Hold

II.
Back Squat 3×5 @75-85%

III.
3 Rounds
7  Thrusters 135/95#
10 Box Jump Overs 24/20″
7 Muscle Ups/10 Strict Chin-ups

IV.
Every 4 Minutes for 12 Minutes
Bike 750m
ME OH Plate Climbs

V.
3 Rounds (NFT)
10 GHD Sit-ups
07 Russian Dips
30s Squat Hold

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

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