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4.16.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

WARM-UP

AMRAP x 8 MINUTES

10 V-Ups

8 Air Squats

6 Push Press w/ empty barbell

4 Sumo Squats w/ empty barbell

TTB Progression

12 Tuck ups

10 Kipping knees to waist

8 Knees to chest

6 Knees to elbow

4 Simulated TTB

4 TTB

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Heavy 2-Rep Back Squat

Metcon (AMRAP – Reps)

“GIVE”

AMRAP x 10 MINUTES

3,6,9,12…

Toe to Bar

Thruster (95/65)|(65/45)

Box Jump (24/20)