Monday the 7th

I.
3 Rounds
5 Rocky Pull-ups
10 Sit Ups
10 Band Pulls

II.
Find 2RM Bench Press

III.
AMRAP (27)
800m Row
21 Overhead Squat 95/65#
21 Pull Ups

IV.
4 Rounds
15 Cleans 155/115#
15 Toes to Bar
Rest :60

V.
3 Rounds ( NFT)
45s Weighted Plank
10 Around the Worlds
100m Farmer’s Carry

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

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