• Chris Cannon

Closing out the Week! WOD 4.15


W- barbell warm up + core and scapula strength

Skill- Burgener clean warm up PVC, barbell, barbell +5-20#

A) Press x2 + Push press x4

Rest 2 minutes

X4

B1) Lateral shoulder raises (neutral position) x10

B2) Bent over row x15

Rest 1 minute

X3

“The Chief”

Complete 5 rounds of the following:

  • 3 Minute AMRAP of:

  • 3 Power Cleans (135/95);

  • 6 Push-Ups;

  • 9 Air Squats

  • 1:00 Rest

Score complete rounds, plus reps completed.

#crossfitworkout #pushpress #Burgenerwarmup #Crossfit #AMRAP

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