Contact Us: (540) 252-0074

150928


CCF – CrossFit

Warm-up

Daily Warmup #11 (No Measure)

4 Minute Running Clock, change every 30 seconds:

Jumping Jacks

Air Squats

Bear Crawl

Mountain Climbers

Crab Walk

Push-Ups

Sit-Ups

Ape

SWOD

Push Press (5-5-5-5-5)

DWOD

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
Restart PC at the beginning of each cycle. Only full rounds count… ensure you don’t drop a round by resting too much!

135/95

Compare to 7/8

Looking to get more information?

1) Text 'begin' to CROSS (27677)
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3) Give us a call at: 540-252-0074

3056 Dismal Hollow Rd.
Linden, VA 22642