140801 Friday

Cherie getting inverted!

Main – CrossFit

(No Measure)

AMRAC in 12 Minutes with
Mobility + 4-10:
Axle OH Carry,
DB Walking Lunge,
C2B Pull-up (Strict Rnd 1),
Goblet Squat,
Box Jump (Step down Rnd 1).

Strength Development

Power Clean (12 minutes to build to a triple (TnG as able))

WOD

Jumping Chief (AMRAP – Rounds and Reps)

Complete 3 Sets of:

AMRAP in 3 MInutes:

3 Power Cleans (70-80% of a multi-rep NTE 155/105lbs)

6 Box Jumps (NTE 24/20″)

9 Goblet Squats (NTE 24/16kg)

Rest 1 Minute b/w Sets. Pick up where you left off.

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