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4.11.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

Cycle 3 / Week 1 of 10 / Day

3

WARM-UP

ARMAP x 5 MINUTES

100m Run

100m Row

into..

2 ROUNDS

50′ Front Rack KB Carry

into..

2 ROUNDS

2-3 Power Cleans

(moderate)*

MAIN

Deadlift

4 x 8 ; 2111; 65% of 1RM; rest

2:00

SECONDARY: 3 SETS

50′ Reverse Sled Walk

(HEAVY)

-Rest 1:30 b/t Sets-

OPTIONAL ACCESSORY

3 SETS

8/8 SL RDL

-Rest 1:00 b/t Sets-