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4.19.19 BUILD

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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/WEEK 2 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 6 – 7 @ 2111

60 – 70% of 1RM

Rest 2:00

SECONDARY

3 SETS

100′ Yoke Carry (HEAVY)

10 DBall Over Yoke

-Rest 1:30 b/t Sets

OPTIONAL ACCESSORY

3 SETS

8/8 SL Goodmorning

-Rest 1:00 b/t Sets