16-12-12

 

CrossFit WOD

Front Squat 3×3 up to 75%
1st rep 3 second pause

“The Chief”
AMRAP 3
3 Power cleans 135/93lb
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.

Accessory:
2×10 RFE Split Squat

Mobility:
Barbell Quad Mash
Barbell VMO Mash
Lax Front Delt Mash


BodyFit

3×20 Alternating Lunges

4-5x
3 Minutes of
10 DB Hang Power Cleans
10 Mt Climbers
10 Air Squats

Rest 1 Minute and repeat