Monday the 8th

I.
3 Rounds (NFT)
Row 150m
7 Hang Power Cleans 65/55#
21 Double Unders

II.
High Catch Power Clean 5×3

III.
AMRAP (10)
Row 200m
50′ Front Rack Walking Lunge Steps 135/95#
Use 25′ Turn-around

IV.
5 Rounds
35 Double Unders
07 Kipping Ring Dips
Rest :60

V.
3 Rounds (NFT)
5 Seated Strict Press
10 Scorpions
35s Plank Hold (Weighted)
35s Seated Brace Hold (Weighted)

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, fitness, Olympic Weightlifting, strength & conditioning, WOD

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