Skill
15x30s
1 squat clean

We’ll be on a thirty second clock today completing 15 squat cleans across seven and a half minutes. If you normally choose to build up in weight during an EMOM you may want to make weight jumps every few rounds rather than every round to save some time and energy OR just choose one weight and stick with it for all 15 reps.

Workout of the Day
“The Chief”
5 rounds of 3m on 1m off
3 power clean
6 push up
9 air squat

Today’s workout is a well known CrossFit workout and one of our favorites at CFD. Choose a weight for your barbell that you can cycle for either three touch and go reps or three quick singles. Both push-ups and air squats can be easy to move through quickly and lose the quality of each movement so make sure to focus on strict push ups and full depth, full range of motion air squats in every round. Your score today will be total rounds plus extra reps today.

standard: 95/65 lb
rx: 135/95 lb
sport: 135/95
overachiever: 135/95