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