Wednesday the 18th

3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

2 Rounds
400m Sand Bag Carry (120/80#)

AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

Wall Sit
10 Rounds
:40 on :20 off

3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank


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Filed under 3 Rounds, accessory work, amrap, crossfit, crossfit government island, fitness, interval training, metcon, Olympic Weightlifting, strength & conditioning, WOD

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