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CrossFit WOD, November 16, 2022

CrossFit – Wed, Nov 16

Warm-Up
Warm-Up

AMRAP x 8 MINUTES 

8 Slow Air Squats 

8 Knee Push-Ups 

8 Muscle Cleans 

8 Kang Squats

 

Strength
Back Squat (5-5-5*)

*1+1/2 Back Squat

Start Moderate and build to Moderate-Heavy. 1 Rep = Squat Down + Stand to Parallel + Squat Down + Stand

(Score is Weight)

 

Workout
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Alternative Weight: (95/65)

 

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Last Seen: 11/20/21