FRIDAY | 04.17.2020
"slow is smooth and smooth is fast." - Navy Seal Motto
REGISTER TODAY AT GAMES.CROSSFIT.COM
SUPPORT YOUR LOCAL BOX FUNDRAISER
WOD #3 RELEASED LATER TODAY
WARMUP:
2 x 1MIN samson stretch with overhead squat and side-to-side twists
2 x 10 inch-worm with dive bomber push-up
grab a PVC, broom stick, shower curtain rod etc. and spend some time really drilling the fundamentals of this warm-up AND the skill transfer exercises.
Burgener warm-up (9mins)
skill transfer exercises (5mins)
5 X 3MIN AMRAP: "THE CHIEF"
3 power cleans 135/95
6 push-ups
9 air squats
1MIN REST between sets
- POST YOUR RESULTS TO COMMENTS.