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4.30.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

General Warm Up…

AMRAP x 4 MINUTES

5 Barbell Good Mornings

10 Knee Push Ups

15 Air Squats

Partner Warm-Up:

1 Round

Partner 1: 5 BB DL’s + 5 Hang Muscle Cleans + 5 Strict Press

Partner 2: Groiners (Open up hip flexors)

1 Round

Partner 1: 5 BB Good Morning + 5 Hang Power Cleans + 5 Push Press

Partner 2: Puppy Dog Stretch (Open up lats)

1 Round

Partner 1: 5 Power Cleans + 5 Push Jerks

Partner 2: Toy Soldiers

Metcon (Weight)

STRENGTH

ON A 15:00 RUNNING CLOCK…

Build to Set of 3 Touch-N-Go Power

Clean & Jerk

*Moderate-Heavy Loading

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#