Monday

Timberline CrossFit – WOD

The Ensign (AMRAP – Rounds)

Complete as many rounds as possible in 3 minutes:

3 Power Cleans (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
this is completed rounds only, not rounds and reps