Aumakua Fitness – Cross Training
Front Squat (10×2 Building to a heavy 2RM for RX athletes only )
Using a EMOM Clock
Chipper 3 (Time)
3 Rounds for Time:
Buy in 30 Cal Row * only done the first round
30 Box Get Overs 30/24
10 Dumbbell Devils Press 50/35
30 Ab mat Sit Ups
10 Dumbbell Deadlift 50/35
Scale
Buy in 30 Cal Row
30 Box Get Overs 20/12
10 Dumbbell Devils Press 25/15
30 Ab mat Sit Ups
10 Dumbbell Deadlift 25/15
A steady pace will win today’s chipper race
