Warm-up

2rnds • 20 Jumping Jacks • 20 Passthroughs • 20 Overhead Squats

2 rounds: • 30 sec Pec Stretch • 30 sec Spiderman Lunge

Strength 5 min EMOM: • 3 Snatches

5 min EMOM: • 2 Snatch Grip Pull • 1 Overhead Squat

Core • Tabata Sit-ups

Conditioning for the box!

8 min AMRAP

3 Squat Snatch 95/53

5 T2B

Zoom

Class

8 min AMRAP: • 8 Push-ups • 8 Double Kettlebell Deadlift 53/35 • 8 Kettlebell Overhead Lunges 53/35

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Meeting ID: 661 578 5123

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WOD

Warm up: Coach’s choice

“CHIEF”

3 min AMRAP

3 Power Cleans 135/95

6 Push-Ups

9 Air Squats

Then Rest 1 minute

Repeat 5 times

Complete as many rounds and repetitions as possible (AMRAP) in 3 minutes of the prescribed work in the order written, then rest 1 minute. Repeat five times.

Good Scores for “The Chief” (common method)

– Beginner: 11-15 rounds

– Intermediate: 16-21 rounds

– Advanced: 22-27 rounds

– Elite: 28+ rounds

Zoom link

Max Fitness CrossFit is inviting you to a scheduled Zoom meeting.

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting

https://us02web.zoom.us/j/6615785123

Meeting ID: 661 578 5123

One tap mobile

+16699009128,,6615785123# US (San Jose)

+13462487799,,6615785123# US (Houston)

Dial by your location

+1 669 900 9128 US (San Jose)

+1 346 248 7799 US (Houston)

+1 253 215 8782 US (Tacoma)

+1 312 626 6799 US (Chicago)

+1 646 558 8656 US (New York)

+1 301 715 8592 US (Germantown)

Meeting ID: 661 578 5123

Find your local number: https://us02web.zoom.us/u/keA1XO3Oww


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Two rounds

10 Sampson Lunges

10 Curtsy Squats

10 Hollow rocks

10 Good Morning

Mobility. 1 round 20 secs per stretch.

Kickstand

Seated straddle

Couch

Pendlay Row

4x12

3 RFT

10 Back Rack Lunges 75/35

20 Push Press

20 Bent Over Rows

10 Sit Ups

Max Fitness CrossFit is inviting you to a scheduled Zoom meeting.

Topic: Max Fitness CrossFit's Personal Meeting Room

Join Zoom Meeting

https://us02web.zoom.us/j/6615785123

Meeting ID: 661 578 5123

One tap mobile

+16699009128,,6615785123# US (San Jose)

+13462487799,,6615785123# US (Houston)

Dial by your location

+1 669 900 9128 US (San Jose)

+1 346 248 7799 US (Houston)

+1 253 215 8782 US (Tacoma)

+1 312 626 6799 US (Chicago)

+1 646 558 8656 US (New York)

+1 301 715 8592 US (Germantown)

Meeting ID: 661 578 5123

Find your local number: https://us02web.zoom.us/u/keA1XO3Oww


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