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3.11.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

Chipper Style Warm-up (8:00 Cap)

20 Cal Row or 15 Cal Bike

20 Up-Downs

20 DB Hammer Curls

20 Broad Jumps

20 DB Shoulder Press

20 Mountain Climbers (each side)

20 DB Renegade Rows (Row + Row + Push-up)

Metcon (AMRAP – Rounds and Reps)

SKILL

EMOM x 8 MINUTES

MIN 1 – 4 Push Jerks*

MIN 2 – 1-2 Rope Climbs

*Building to Workout Weight

WORKOUT

AMRAP x 13 MINUTES

6 Push Jerks (185/135)|(135/95)

2 Rope Climbs

CORE FINISHER

100 Hollow Rocks

*Every 10 Reps, :30 Plank Hold