19
Aug

CrossFit TBR – CrossFit

Warm-up

Barbell CLEAN warm up (No Measure)

3 rounds, barbell only (45/35/15)

working technique

~5 deadlifts

~5 bent over rows

~5 hang power cleans

~5 front squats

~5 push press

~5 good mornings

rest between each set

Metcon

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
Female: 95 lbs

HAND RELEASE PUSH UPS

No reps, full rounds must be completed In each cycle. So if you complete 3 full rounds, and only get into 5 air squats before time hits, you record 3 rounds for that cycle.

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