Main – CrossFit
cfw 2 (No Measure)
500m Row/ 400m Run
Lunge Complex
10 Wall Squat
10 Wall Angels
20 Face Pulls
20 KBS
10 Back Ext
10 Dead Bug ea side
The Chief (AMRAP – Rounds)
This can be done as a two person team or solo.
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Metcon (Time)
Option 2
Spend the 19 minutes on mobility and a Skill you Suck at!