Happy Birthday Coach Chad!!!!

” Chadexcellent”

10-9-8-7-6-5-4-3-2-1

Pull-ups and Power Cleans (115/75) **

Every even number: perform 5 burpees

Every odd number: perform 5 box jumps (24”/20”)

Example:

10 pullups, 10 cleans, 5 burpees

9 pullups, 9 cleans, 5 box jumps

*There will be a surprise twist for Chad to do

via (2) Trident CrossFit.


‎3 min AMRAP

200m run

15 dumbbell pushups

30 double unders (3:1)

15 KB HP (70/53)

30 ab-mat situps

15 pistols or deck squats (total of 15, not per leg)

1 min rest

6 min AMRAP, same mvmts/reps

2 min rest

9 min AMRAP, same mvmts/reps

 


Wendler Bench Press Week 3

5@ 75%

3@85%

+1@ 95%

 

Tabata be Crazy

Ring Row

Burpee Broad Jumps (total distance)

Hallow Rocks  – Scale V-Ups then to Sit-Ups (to be done at the end of the rack by the wall ball area to keep center open for Burpee Broad Jumps)