Workout 6.8.14

Nickname: Sunday Funday

Main – CrossFit

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For 20 Minutes, work up to a heavy weightlifting element of your choice. Work only to about 90-95% of your 1RM:

Cleans
Jerks- from rack
Clean and Jerk
Snatch
Deadlift
Squat- Back, Front, OH
Bench Press
Shoulder Press

Add as Extra Performance>Weightlifting> Choose Element.

WOD

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
19 Minutes total.

Feature Video

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