Wednesday the 18th

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Banded Good Mornings
35s Weighted Plank

II.
Box Squat
10×2 @ 55-75%

III.
AMRAP (12)
7 Push Press 165/115#
14 Box Jump Overs 24/20″
14 Calorie Row

IV.
3 Rounds
Run 1 Mile
Rest 4:00

V.
3 Rounds (NFT)
2:00 Muscle-up Work/MU Progression Work
10 Lateral Raises
14 GHD Hip Extensions

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

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