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5.11.19 CF

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Crossfit Chowchilla – CrossFit

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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