131212 Thursday “Chief”

IMG_8597

Main – CrossFit

Warm-up (No Measure)

AMRAC in 8 min with 3-8:
Power Clean,
KB Windmill,
Ring-row–>Strict C2B Pull-up,
Mobility.

Strength/Skill Development

A1. : Back Squat (4, 2, 4, 2, 4, 2)

A2. : Weighted Pull-ups (@21X0; 2-4 x 5)

WOD

Chief (AMRAP – Rounds and Reps)

Complete 3 rounds:

AMRAP in 3 minutes of:

3 Power clean (~70% of multi-rep max NTE 135/95lbs)

6 Push-up

9 Squat

Rest 1 minute b/w rounds. Pick up where you left off.

This workout was last completed on Thursday 130418. 

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