The Ensign

Complete as many rounds as possible in 3 minutes: 

3 Power Clean 155 lbs
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.

Post total rounds complete to comments.  WOD courtesy of Crossfit Football.


Day one for the Garage Games are over and CFNF is holding their own!  Nice job!  

Good luck to Stacy, Diane & Kim at the Flowery Branch Open today!

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