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4.4.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 9:00

10 KB Deadlifts → 10 Russian KB Swings*

8 Shoulder Swings → 8 Kipping Knee Raises

6 Ring Rows → 6 Up-Downs

Muscle-Up Transition Drills

Metcon (AMRAP – Reps)

EXTENDED WARM-UP

EMOM x 8 MINUTES

1 Strict MU or 3 Strict MU Transitions

WORKOUT

AMRAP x 15 MINUTES

60 KB Swings (53/35)

50 Cal Bike

40 Toe to Bar

30 Power Clean (135/95)|(95/65)

20 Muscle-Ups*

*Athlete choice for Bar or Ring Muscle-Up