CrossFit Chesapeake – CrossFit

Strength

Front Squat (2-2-2-2-2)

Build to a 2 rep max

Metcon

Metcon (AMRAP – Reps)

Complete as many rounds as possible in 9- minutes

•3 Dumbbell Hang Squat Clean #35/50 (M50+ 25/35)

•3 Burp Over Box 20″/24″

•6 DB Hang Squat Cleans

•6 BOB

•9 DB Hang Squat Clean, •9 BOB, 12, 12, 15, 15, etc.