Main – CrossFit


Barbell Complex (light weight) (No Measure)

2 rounds, 6 Reps of:
-Bent Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Push Ups
Stretches: Oly Wall Sit, Interior/Exterior Hip Rotation, Rib Mobilization

Strength & Skill

Snatch Grip Deadlift (5-5-5)

Heaving Snatch Balance


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:
3 Power Cleans, 135#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles