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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.

#WOD #JUSTSHOWUP #SUPPORTYOURLOCALBOX

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