5.11.19 CF
Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
WARM-UP
Partner warm-up
400 m wall ball run (partner run takes first 200 then switch on the way back)
40 wall ball to partner (20 each)
20 burpee high fives (20 each)
Barbell warm-up
Metcon (AMRAP – Rounds and Reps)
PARTNER WORKOUT
TEAMS OF 2…
AMRAP x 18 MINUTES
P1 — COMPLETE 1 ROUND
30 Double Unders
10 Deadlifts (155/105)|(135/95)
5 Hang Power Cleans
P2 — PERFORM
Double KB Front Rack Hold (Athlete
Choice)
*P1 Completes a full round while P2
performs static hold. Once P1 finishes
the round, switch. Score is the total
number Rounds.
THE “CT FLETCHER”
PUMP SESH
3 SETS
50 Banded Tricep Pull-Down
50 Empty Barbell Curls
2019 05 10