Crossfit Main
Rest Day
CF Football
The Ensign
Complete as many rounds as possible in 3 minutes:
3 Power Clean 155 lbs
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minutes between the 3 minute rounds.
1 comment:
Did as RX'd except for rounds 2,4,& 6 we did 3 power snatches. Weight for snatches and cleans was 85lbs. Easy for cleans, tougher for snatches but really helped move through the exercises without stopping much...except for hellish ring dips!
Didn't count rounds but worked hard for 3 minutes with a few second breaks when needed. What a great WOD!!
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