top of page

Friday with The Chief

  • Writer: Chris Cannon
    Chris Cannon
  • May 31, 2019
  • 1 min read

Warm:

Burgener clean warm up PVC + Barbell

Circuit:

Dumbell Lateral shoulder raises (neutral position) x10

Barbell Bent over row x15

Rest 1 minute

X3

WOD:

“The Chief”

Complete 5 rounds of the following:

  • 3 Minute AMRAP of:

  • 3 Power Cleans (135/95);

  • 6 Push-Ups;

  • 9 Air Squats

  • 1:00 Rest

Score complete rounds, plus reps completed.

Recent Posts

See All
The end of an era

As some of you know and many of you may not Papago CrossFit is closing it's doors. We as owners are moving back east to be closer to...

 
 
 
4/30 Friday

FREAK 21 Thrusters 21 Pull Ups 800 M Run 30 KBS 30 Pull Ups 50 DU’s 50 Sit Ups 400 M Run 30 Box Up 30 Wall Ball 95/65

 
 
 
4/29 Thursday

Circuit: Single Leg elevated Deadlift- x 9/leg Weighted step ups x 7/ leg Calf raises x 15/leg WOD: E5MOM for 20 minutes 1st 5 minute-Row...

 
 
 
Featured Posts
Recent Posts

Powered by Papago CrossFit, LLC

Join our mailing list

bottom of page