CrossFit 416 Daily – Monday, December 11th

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CrossFit 416 Daily – Monday, December 11th

Strength

Front Squat

Fitness: 5-5-5-5-5 reps

Performance: Pause Front Squats – Build to a heavy single in 8-10 sets

*pause 1 second at the bottom + 1 second above parallel

 

WOD

“The Chief”

5 rounds

As many rounds as possible in 3 minutes of:

3 x Dumbbell Cleans (50/35)

6 x Push Ups

9 x Air Squats

Rest 1 min between rounds

*score = lowest score of the 5 rounds

 

Cash Out

4 rounds of:

50 ft Single arm farmer carry

20 x Banded Pull-throughs


Balance Your Upper Body, Train Shoulder Extension

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