“Chief”
3 Power cleans, 135/95lbs.
6 Push-ups
9 Air squats
Complete as many sets in 3 minutes, rest 1 minute.
Count total sets in 5 Rounds.
Great day for PR’s in the deadlift with the women of CrossFit CLT
Sheila 190
Kat 215
Chrissy 250
Kelsey 195
Amber 190
Dina 181
Michelle 240
Alex 205
Nice work girls!!

Doug working on the most difficult squat. The Overhead.

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Coach A’s workout:
Deadlift 1 rep or 3 rep max, then:
As many rounds in 15 minutes of:
Row 250 meters
185lbs/135lbs Deadlift, 12 reps
Hand stand push-ups, 6 reps (sub seated dumbell press for HSPU)

CrossFit trainer Bryan Ragon does the flag pole at CrossFit CLT.

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