FRIDAY! FRIDAY! FRIDAY!

Main – CrossFit

No Saturday class this week.
No classes on Fat Tuesday.

Metcon (No Measure)

Core work

4x not for time.

1 min weighted Plank hold

15-20 Hollow rocks

10-15 barbell Ab rollouts

10 Strict T2B

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Metcon (No Measure)

Extra credit/Gun show

4×8-12 BB Curls

4×8-12 BB Skullcrusher

4×6-10 Hammer Curls

4×6-10 OH Tricep Extension

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