Wednesday the 12th

 

I.
3 Rounds (NFT)
7 Seated Good Mornings
10 Hip Circle Squats
40s Plank Hold

II.
Box Squat
6×3 @ 80%+

III.
7 Rounds
10 Overhead Walking Lunge Steps (95/45/25#)
10 Burpees

IV.
5 Rounds
Run 200m
Rest :60

V.
3 Rounds (NFT)
35s Seated Wall Brace
10 Hammer Rows (per arm)
5 Box Jumps (31/24″)

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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, Power Lifting, strength & conditioning, WOD

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