Thursday the 10th

3 Rounds (NFT)
15 Push Ups
5 Strict Narrow Grip Chin-Ups
10 Band Pulls
Find a 5RM Bench Press
(Try building to a heavy single then dropping back down to find your best set of 5)
3 Rounds
Run 400m
21 Toes to Bar
7 Power Cleans 175/125#
Bike/Row 80 Calories
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb
3 Rounds (NFT)
10 Calves Raises
10 Pendlay Rows
10 GHD Sit-ups

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Filed under 3 Rounds, accessory work, assessment week, crossfit, endurance, fitness, interval training, Power Lifting, strength & conditioning, Test Day, WOD

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