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3.12.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

3 Rounds (8:00 Cap)

10 Thoracic Spine Rotations

8 Barbell Jefferson Curls

8 Good Mornings

8/8 Alt. Back Rack Reverse Lunges

100m Run

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK

Build to a Heavy 2 Rep Deadlift

*Build 15-20% heavier than the weight for the workout.

Metcon (Time)

WORKOUT

10 ROUNDS FOR TIME

6 Lateral Burpees Over Bar

2 Deadlift (Very Heavy, Athlete Choice)

12/10 Cal Bike

20:00 Cap