Monday the 12th

I.
3 Rounds (NFT)
10 Plate Around the world (25#)
10 Jump Squat
35s HS Hold

II.
CF Regional Event 2
21-15-9
Dumbbell snatches (80/55#)
Ring dips
(Time cap: 6 minutes)

III.
CF Regional Event 3
100-ft. dumbbell overhead walking lunge (80/55#)
100 double-unders
50 wall-ball shots (30/20#)
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
(Time cap: 16 minutes)

IV.
3 Rounds (NFT)
10 BB Rows
35s Front Rack Hold
100m Farmer’s Carry

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Filed under 3 Rounds, accessory work, benchmark, chipper, crossfit, fitness, strength & conditioning, WOD

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