FrictionCrossFit – Tracy P

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Warm-up

AMRAPx7

5 Med ball cleans

7/arm DB push press

9 Box step up

+

1:00/leg pigeon

1:00/leg lizard

2:00/side anterior tibialis smash

500m Row (Time)

Max Effort 500m Row
MAX EFFORT RETEST!! WooHooo!

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

Rent

400m cool down walk

+

Accumulate 2:00 in plank hold