Blog Search

4.11.19 CF

By: 0

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM-UP

4 Rounds

200m Run

100ft Gun Walk

15 Plate G2OH

15 Shoulder Swings → 12 Knee Raises → 10 Kipping Knee Raises / Toes to Something → 7

Toe to Bar.

6/6 Single Arm DB Deadlifts –

4/4 Deadlift + Shrug

3/3 DB Snatch

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 – 1, 2, or 3 Rope Climbs*

MIN 2 – 7 TTB + 100m Sprint

MIN 3 – 10 Alt. DB Snatch (Athlete Choice, Heavy)

*Athlete choice on number and style. Can be legless or with legs. Need to choose at start

of the workout and hold for entire EMOM