The CC CrossFit Blog

5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) then... “THE CHIEF” As many rounds as possible in 3 minutes of…. 3 Power Cleans, 135lbs/95lbs 6 Push Ups 9 Air...

Strict Toes To Bar 3 sets of 7 reps then... 18 min AMRAP 4 Bar Muscle-ups 8 Power Snatches 115/80 16 Box Jumps 24/20

1 Rep Max Back Squat then... 21-15-9 reps for time of: Burpees, lateral Power Cleans 115/80 K2E

Bench press 5 sets of 3 reps then... 12 min EMOM Odd: 20 KB swings 53/35 Even: ME Dbl unders

1 Rep Max Deadlift then... For time: Run 600m 30 Thrusters 95/65 Run 600m

Max Effort Chin-ups 4 sets then... For time 1500m Row 100 DU 50 Wall Balls, 20/14 100 DU 1500m Row

3 Point Barbell Leg Raises 3 sets of 8 rounds(each round consisting of left, front, right) then... 8 min AMRAP 8 Deadlifts (225/155 lbs) 8 Burpee Box Jump-Overs 24/20

Paused Front Squats 3 sets of 5 reps-3 seconds at bottom then... Complete as many rounds and reps as possible in 4 minutes of: 4 Strict Pull-Ups 8 Push Presses (95/65 lbs) Rest 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 15...

2 Power Jerks + 2 Split Jerks 6 sets then... 27-21-15-9 Power Cleans, 115lbs/75lbs Toes to Bar