by CrossFit HardCharger – CrossFit
Warm Up
A.) Inchworm Down and Back
**After Each Inchworm 30 Jumping Jacks, 15 PVC Pass Through**
Repeat 3 times.
B.) 20: Of Each
Arm Circles (Clockwise 20:, counter clock wise 20:)
Huggers
Lunges
High Knees
Strength
Back Squat (Set 1 @ 65%, Set 2 @ 75%, Set 3 @ 85%)
Assistance Work
100 Banded Leg Curls in as few sets as possible (Get through these quickly!)
WOD
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
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