Friday, December 9, 2011

Friday, December 9, 2011

The Ensign
six cycles, as many rounds as possible in three minutes:
3x power clean @ 155/105-lbs.
6x pushup
9x squat / 9x ring dip

Air squats are performed in cycles one, three and five. Ring dips are performed in cycles two, four and six.

A one minute break is given before repeating each cycle. The clock does not reset or stop between rounds.

This workout is scored by the number of rounds completed from all six cycles.

workout courtesy of crossfit football