Tuesday

4 Rounds of:

 500m ROW

 50 Double Unders 

 100m Farmers Carry (AHAP)

Monday

"The Chief"

5- 3min AMRAPs of:
 3 Power Cleans (135/95)
 6 Push-ups
 9 Squats

Rest 1 minute between Rounds

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.

FUNDay

To Start…

We’ll review the:

9 FOUNDATIONAL CROSSFIT MOVEMENTS 

            then…

4 Rounds for TIME of: 

 10 In & Out Tire Flips

 400m RUN 

 20 4-count  Flutter Kicks

Thursday

Strongman Movements

 SLED Pushes & Drags

 Farmers Carries  

 YOKE

 Atlas Stone

 Excuses. 

Wednesday

AMRAP in 20min of:

 5 Man Makers (35/20s)

 10 Pull-UPs

 20 Hollow Rocks

 25 Double Unders 

 Anchor RUN

Tuesday

Shoulder Press: 1-1-1-1-1 reps
Push Press: 3-3-3-3-3 reps
Push Jerk: 5-5-5-5-5 reps

9 FOUNDATIONAL CROSSFIT MOVEMENTS 

Monday

Christine

3 Rounds for TIME of:
 500-m row
 12 bodyweight deadlifts
 21 box jumps, 20-in. box