31
Aug
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