Wednesday the 17th

I.
3 Rounds (NFT)
:35s HS Hold
Row 150m
05 Light Push Press

II.
Push Jerk 5×3 (60 to 90%)

III.
3 Rounds
300m Weighted Run
14 Hang Power Cleans 135/95#

IV.
EMOM (10)
7 Ring Dips

V.
3 Rounds (NFT)
13 GHRs
35s Front Rack Hold
100m Famers’ Carry

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

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