Don’t forget to join Coach Jonathan for CrossFit Open Skills Clinic this Saturday! $15 per clinic or $40 for all 4 clinics

9AM – Toes to bar
10AM – Pull ups/ butterfly pull ups
11AM – Handstand push ups
12PM – Muscle ups

A. For time:

800m Run
6 Rounds “The Chief”(135/95)
400m Run
4 Rounds “The Chief”
200m Run
2 Rounds “The Chief”

“The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats

B.  Barbell Club:

Pause Clean – (pause 3 secs BELOW KNEE) WORK UP TO HEAVY DOUBLE
Pause Snatch – ( pause 3 secs BELOW KNEE) WORK UP TO HEAVY DOUBLE
Back Squat – 5×5 @ 85%of Mondays 5RM
Accessory: 400m double OH KB carry
50 sit ups