2 Round Chipper – CFS

Aug 6th, 2017

Category: CrossFit

2 Round Chipper – CFS

Tyrone

Warm Up
7 min AMRAP
50’ Lunge w/ PVC Pipe Overhead
10 Pass Throughs
10 PVC Pipe Overhead Squats
5 Strict Toes to Bar

Strength
Overhead Squat
2-2-2-2-2

WOD – (20 minute Cap)
2 Rounds
20 Toes to Bar
30 Box Jumps
40 Kettlebell Lunges (1.5, 1pd)
50 Sit Ups

L2 – 1, 0.75pd
L1 – 0.75, 0.5pd; 10-20-30-40 reps
ADV – 44lbs each hand/26lbs each hand; 25 GHDs

Partner Endurance WOD – 10am Southie Orange
AMRAP 15
(One Partner Works at a Time)
250m / 200m Row
10 DB Thrusters (35 / 25)
10 Burpees
Rest 1 Minute

AMRAP 9
100m Sprint
KB SDHP (1.5 / 1) (While Partner is Sprinting)
Rest 1 Minute

AMRAP 6
15/10 Cals Assault Bike
(One Partner Works at a Time)

Scaling Options Listed In Class

At Home WOD
EMOM: 15
1. 10 Burpees
2. 20 Air Squats
3. 30 Hollow Rocks

Weekly Strength/Benchmark Schedule