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2.26.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-Up

EMOM x 9 MINUTES

Min 1 – 10 Box Step-Ups (progress taller)

Min 2 – 10 Banded Good Morning

Min 3 – :20 Row (Hard!)

EXTENDED WARM-UP

EMOM x 6 MINUTES

MIN 1 – Row, Moderate Effort

MIN 2 – 3-5 Reps of MU Skill*

*False Grip Ring Pull-up, False Grip Ring Row, or MU Transition

Metcon (AMRAP – Reps)

WORKOUT

EVERY 5:00 for 4 SETS PERFORM…

500m Row

15 Tall Box Jumps (30/24)

Max Muscle ups in Remaining Time

*No rest between sets. Begin the next set exactly every 5:00