Warm-up: 8 mins
1 min stations x 2rds
1: burpees
2: Squat and jump & reach
3: Dips
4: DU/SU
Focus: technique
Power Clean Complex
1 Hang Clean pull
1 Hang power clean
1 front squat
1 hang clean
1 front squat
1 hang clean
Equipment barbell, pvc, dumbbells, kb’s or back pack
WOD:
The Chief
5x3min Amrap’s
3 Power Cleans 135/95
6 Push ups
9 Air squats
Partial Gym
The Chief
5x3min Amrap’s
4 Ground to Shoulder odd object
6 Push ups
9 Air squats
No Gym
5x3min Amrap’s
4 Burpee Broad Jumps
6 Push ups
9 Air squats
Seated
The Chief
5x3min Amrap’s
3 Hang Cleans 75/50#
6 Ring Dips
9 Pull-Ups
Accessory:
Forearm & tricep Smash
Class Times & Meeting IDs
6:00am Class
CrossFit Indestri
473-134-948
8:00am Pain Seminar w/ Zach Harmon
703-298-380
10:00am Class
CrossFit WatchTower
153-841-110
1:30pm CrossFit Class
Neuse River CrossFit
637-344-606
3:45pm CrossFit Kids
Steph + Jen
297-263-139
4:30 CrossFit Class
CrossFit Indestri
507-725-080
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