by: Bern K. Prince in: Apres Crossfit
22 Aug



Hey Athletes,

The 1st WOD this Friday at 7pm at 209 Columbus Ave will be….

The Chief
5 Rounds
AMRAP 3 Mins
3 Power Cleans (135,95)
6 Push ups
9 Air Squats

Rest 1 Min in between Rounds

It’s by far one of my favorite WODs and I want as many people coming as possible so the movements and weights are manageable.  Hold on a second I’m getting a text from Justin…He wanted me to remind while doing a clean to HIT THE HIP!

The 2nd WOD will be…


AMRAP 7 Min Acending Ladder

3-6-9-12-15-18-21….. Burpees Thrusters (95,65)


-Bern K. Prince







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