Day 16: Tuesday, September 29


  • 2 laps of the halls
  • Backward Lunge Walk for 20 steps
  • Skipping Arm Circle Forwards and then Backwards


  • 3 sets of 5 reps of Cleans @ 75%, 80% and 85% (plus 5 pounds)

Met-Con WOD:

“The Chief” (scaled)

5 rounds of the following:

1 minute rest between rounds

AMRAP in 3 minutes of the following:

  • 3 Power Cleans 95/45 (scale as needed)
  • 6 Push Ups
  • 9 Air Squats


  • try the following exercises:


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 29, 2015, in Uncategorized. Bookmark the permalink. Leave a comment.

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