The Chief

Community Fitness Barbending – CrossFit

Open mobility (No Measure)

10 min of coaches choice

Back Squat (20 min to find 7 RM)

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
only full rounds count, start each block from the top

Metcon (AMRAP – Rounds and Reps)

B-Fit

A.

Three sets of:

Dumbbell Bench Press x 8-10 reps

Rest 30 seconds

Supine Ring Rows x 10-12 reps @ 2111

Rest 30 seconds

Side Planks x 30 seconds each side

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 5 minutes of:

5 Burpees

5 Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

3 Man-Makers

100 Meter Run