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4.22.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2 min on Rower, then…

AMRAP X 12 MINUTES

10 Single KB Goblet Squats

5/5 KB RDLs

5/5 SA KB Clean

5/5 SA KB Strict Presses

20 Dual KB Hollow Flutter Kicks

5 Burpee Broad Jumps

– 7 DB Deadlifts

– 5 DB Burpees

– 5 DB Hang Muscle Cleans

– 5 DB Hang Power Cleans

– 5 DB Front Squats

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 7 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee (35/25)|(25/15)

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

AMRAP x 5 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee (35/25)|(25/15)

DB Hang Power Clean

DB Front Squat

-Rest 2:00-

AMRAP x 3 MINUTES

1,1,1…2,2,2…3,3,3…

DB Burpee (35/25)|(25/15)

DB Hang Power Clean

DB Front Squat