Warm-up: Row 1 Minute @ easy pace 5 Minute amrap P1: Row 150 Meters P2: Max 2 for 1 Wall ball shots Workout: Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles.
Powerlifting: A. Power clean. Split Jerk. 1.3. x 5 sets; Rest 90 seconds B1. Overhead Squat 4 x 10 reps @20×1; Rest 10 Seconds B2. CTB Pull ups 4 x AMRAP; Rest 5:00 C. Ring L-sit 3 x AMSAP; Rest 1:00 “The Chief”, CrossFit San Diego – video [wmv] [mov]
