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4.17.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

WARM-UP

AMRAP x 7 MINUTES (LIGHT DB)

5 Half Kneeling DB Press (Right arm)

5 SA FR Split Squat (Right arm)

5 Half Kneeling DB Press (Left arm)

5 SA FR Split Squat (Left arm)

:20 Hollow Hold

25ft High Bear Crawl (arms and legs straight)

Metcon (Time)

WORKOUT

4 ROUNDS FOR TIME

600m Run

16 Single Arm DB Burpee

16 Single Arm DB OH Lunge

16 Single Arm DB Snatch

*All DB movements are non-alternating. Perform 8 on one side then 8 on the

opposite side.

OPTIONAL GUNS & GUTS FINISHER

3 SETS TO FAILURE

Max Hammer Curls

Max Strict Press

Max Hollow Rocks

Max Plank

-Rest as Needed b/t Sets