Wed 1-13-16

CROSSFIT

Strength
15 min to establish 1RM squat clean
WOD
"The Chief"
AMRAP 3 / 1 min off between rounds x 4
(pick up where you left off for scoring rounds completed)
3 power clean (135/95)
6 push up
9 air squat


HIT-CON

200m Run
20 KBS (Moderate to Heavy)
10 TTB/Knee to Elbow/Hang Knee (Scale as Needed)
400m Run
30 KBS (Moderate to Heavy)
20 TTB/Knee to Elbow/Hang Knee (Scale as Needed)
200m Run
20 KBS (Moderate to Heavy)
10 TTB/Knee to Elbow/Hang Knee (Scale as Needed)



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