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Monday Already?

16
Mar

Monday Already?

CTOWN CrossFit-Downtown – CrossFit DTF

1. Back Squat 4 x 7 increase

2. “The Ensign”
Complete as many reps as possible in 3 minutes of:
3 Power Clean 155/105
6 Push-ups
9 Air Squats/Ring Dips
– Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
– Repeat this sequence for 6 rounds with 1 minute rest between rounds.

Back Squat (4 x 7 increase)

The Ensign (AMRAP – Reps)

6 rounds x 3 min AMRAP of:

3 Power Cleans 155/105

6 Push-ups

9 Squats/Ring Dips

– 1 min Rest between rounds

– Perform squats during rounds 1,3,5 and dips during 2,4,6.