Say hello to “The Ensign”
A: Press: 21 reps unbroken, 15 reps unbroken, 9 reps unbroken
B: WOD: “The Ensign” (courtesy CrossFit Football)
Complete as many rounds as possible in 3 minutes:
3 Power Cleans (Post Elements = 95#/65#, Black Box = 135#/95#, Games Prep = 155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3-minute rounds.
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What’s on tap for Saturday’s WOD classes:
7 Rounds (NOT for time)
1 Back Squat
1 Weighted Pull-Up
Post total weight for each exercise.