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5.29.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

WARM-UP

3 Rounds

1:00 Bike (Increasing effort each round)

5 Inchworms

10 Step Back Lunges

10 Med Ball Push Presses

10 Jump Squats (Focus on powerful, not high jump)

5 Broad Jumps

Metcon (AMRAP – Reps)

CLEAN COMPLEX

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat

*Goal is to start with a moderate load

and build to moderate-heavy in first 5

sets. Hold same weight for last 5 sets.

WORKOUT

AMRAP x 10 MINUTES

2-4-6-8-10…

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

Wall Ball (20/14)