637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

4/7/15

April 6th, 2015

Strength:

Strict Press

90 sec rest doing:

1 X 5 @ 40% of 1 rm

1 X 5 @ 50% of 1 rm

1 X 3 @ 60% of 1 rm

then two minutes rest doing:

1 X 3 @ 70 % of 1 rm

1 X 3 @ 80% of 1 rm

1 X 3 or more @ 90% of 1 rm

 

WOD:

The Chief

Max rounds in 3 minutes of:

3 PCL (135/95)

6 push ups

9 squats

Rest 1 minute. Repeat for a total of 5 cycles.

 

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