Friday the 28th

I. 3 Rounds (NFT)
100m Row
10 Banded Good Mornings
5 Box Jumps 24/20″
Sumo Deadlift
10×3 @ 70% of 3RM
5 Rounds
Run 800m
30 KB Swings 70/53#
30 Pull Ups
4 Rounds
5 Power Cleans 185/145/105#
5 Bar Facing Burpees
4 Power Cleans
4 Bar Facing Burpees
3 Power Cleans
3 Bar Facing Burpees
2 Power Cleans
2 Bar Facing Burpees
1 Power Clean
1 Bar Facing Burpee
Rest :90
V. 3 Rounds (NFT)
10 Dumbbell OHS (5 each)
50s Hollow Hold
10 Scorpions

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Filed under 3 Rounds, accessory work, benchmark, crossfit, crossfit government island, endurance, fitness, interval training, Power Lifting, strength & conditioning, WOD

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