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3.13.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-Up

3 Rounds (Increase effort each round)

200m Run

15 Air Squats

10 DB Strict Press (Light)

5 Burpees

DB Thruster Review

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 8 MINUTES

200m Run

10 DB Thrusters (40/30)|(20/15)

8 Box Jump Over (24/20)

-Rest 1:00-

AMRAP 6 x MINUTES

100m Run

8 DB Thrusters (40/30)|(20/15)

6 Box Jump Over (24/20)

-Rest 1:00-

AMRAP 4 x MINUTES

50m Run

6 DB Thrusters (40/30)|(20/15)

4 Box Jump Over (24/20)

Metcon (No Measure)

Finisher –

UPPER BODY PUMP

3 SETS

13 DB Supinated Curl

13 DB Bent Over Row

13 DB Hammer Curl

-Rest As Needed b/t Sets-

*Reps must be done unbroken