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4.1.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 ROUNDS

30 Singles → 30 Fast Singles → 20 Double Unders

5/5 Moose Antlers

10 Alt Lunge with PVC Pass Through

10 Overhead Squat

PVC Burgener Warm-Up:

Down and Up

Elbows High and Outside

Muscle Snatch

Snatch Land

High Hang Power Snatch

Barbell:

5 from Mid Thigh

5 from Above Knee

5 from Below Knee

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to 5 Rep TNG Power Snatch

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 10 MINUTES

30 Double Unders (or 100m Sprint*)

10 Power Snatch (95/65)|(75/55)

*Athlete Choice