CrossFit Barwon – CrossFit


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


Warm-up (No Measure)


7 Minutes positional work

5 Ninja box jumps

10 m crab walk

10 m duck walk

What’s the hardest part of this wod….? Pushups? Squats?

Pushup circle work

Squat circle work

Then, EMOM

3/3/3 Wod movements for 4 rounds

Down Regulation