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3.27.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

7:00 to Work through…

20 Single Unders

10 Deadlifts

20 Single Unders

10 Bent Over Rows

20 Single Unders

10 Barbell Curls

20 Single Unders or 10 Double Unders

10 Strict Press

20 Single Unders or 10 Double Unders

10 Push Press

Push Jerk

EVERY 2:00 FOR 7 SETS

BARBELL PUSH JERK

Sets 1-3…5 Reps

Sets 4-6…4 Reps

Set 7…3 Reps

*Start light and build to a moderate-heavy final set

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

10 Double Unders

5 DB Press (50/35)|(35/20)

-Rest 1:00-

AMRAP x 5 MINUTES

20 Double Unders

10 DB Push Press

-Rest 1:00 –

AMRAP x 7 MINUTES

30 Double Unders

15 DB Push Jerk