Apr 3rd, 2020


Apr 3rd, 2020

CrossFit Black Box – CrossFit


Warm-up (No Measure)

60 Second Couch Stretch each side

60 Second Lizard Pose each side

5 Inch Worms w/Cobra Pose

2 Rounds:

10 Walking Lunges w/twist

5 Jump Squats

10 Up Downs


The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Modifications: Dumbbell or KB hang power cleans, 3 each arm instead of the barbell. Same reps and standards apply for push-ups and squats. No equipment: sub max effort broad jumps for 3 power cleans.

Click the link for full explanation: https://youtu.be/1ON_QqqrfTo