CrossFit Now – CrossFit
WOD
“Lethal Weapon” (AMRAP – Rounds and Reps)
“Lethal Weapon”
AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
[Continue to Add 1 Round of “The Chief”]
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
*Score this workout as total fully completed rounds + reps of “The Chief” (runs don’t count towards score)
Subs
12/9 Calorie Assault
250m Row
RX+-135/95#
RX -115/75#
50-59-95/65#, Push Up on Knees
60+-75/55#, Push Up on Knees
Basics-10 AMRAP – PC w/ PVC/BB, Push Ups on Knees
DESCRIPTION
* We’ll work through 200 meter runs and ascending rounds of the Hero Workout “The Chief”
* 1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
* Continue to add 1 round of “The Chief” after each run until the 20 minutes is up
* Score this workout as total fully completed rounds + reps of “The Chief” (runs don’t count towards score)
* For Example: If you finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 15 Rounds (5+4+3+2+1)
POWER CLEANS
* The barbell should be a light-moderate weight that you could cycle for unbroken sets of 3 or very quick singles during the workout
PUSH-UPS
* Choose a push-up variation that allows you to complete the 6 reps in 1-2 sets per round