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4.18.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

WARM-UP

EMOM x 9

Min 1 – :20 Hard Row + :20 EZ Row

Min 2 – 10 BB Deadlifts + 10 Elbow Punches

Min 3 – 10 Alt Cossack Squats + 10 Glute Bridges

5 High Hang Shrugs

5 High Hang High Pull

5 High Hang Muscle Clean

5 High Hang Power Clean

5 Above Knee Power clean

Metcon (AMRAP – Reps)

EXTENDED WARM-UP

Build to Heavy Set of 3 Hang Power

Clean

WORKOUT

7 SETS ON A 3:00 CLOCK…

25/20 Cal Row

Max Hang Power Clean

-Rest 1:00 b/t

Sets R1 & R2 – 185/125 | 155/105

R3 & R4 – 155/105 | 135/95

R5 & R6 – 135/95 | 95/65

R7 – 95/65 | 65/45