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3.29.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Warm-up

3 Rounds (R1 → R2 → R3)

1:00 Row (EZ) → 1:00 Row (Mod) → 1:00 Row (Fast)

5 Air Squat → 5 Jumping Squats → 5 Empty BB Front Squats

5 Strict Presses → 5 Push Presses → 5 Push Jerks

5 Push-ups → 5 Tempo Push-ups → 5 Pike Push-ups

5 Hollow Rocks + 5 Supermans → 5 Kip Swings → 5 Kipping Pull-ups

5RM Thruster

STRENGTH

ON A 15:00 RUNNING CLOCK…

Establish a Moderate Heavy 5-Rep Thruster*

*Bar can not stop overhead or on the shoulders at any point.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups