Day 9: Friday, September 16


  • 5 Man/Woman on Fire Burpees
  • 5 rounds of Junkyard Dog with your partner


  • review Power Cleans
  • Prowler Push

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


  • push the Prowler Sled from cone to cone 4 times
  • try the following exercises:


About crossfitcphs

PE Teacher at Carleton Place High School

Posted on September 16, 2016, in Uncategorized. Bookmark the permalink. Leave a comment.

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