10/2 wed wod

Main – CrossFit

Warm-up

Warm-up (No Measure)

External Rotators
50 jumping jacks
40 situps
30 step ups
20 dips
10 hanging power snatch

Weightlifting

Deadlift (3×5 at 75%)

Bench Press (3×5 at 75%)

Metcon

The Chief (AMRAP – Rounds)

20 Min Clock
135/95 cleans
squats are AIR SQUATS
Reps don’t count, only full rounds

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles