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Crossfit Chowchilla – BUILD

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Metcon (Weight)

CYCLE 3/WEEK 5 OF 10/DAY 1

WARM-UP

4:00 Tabata Bike

Into…

3 ROUNDS

6/6 Weighted Single Leg

Glute Bridges

:30 Wall – Sit Hold

MAIN

Back Squat

7 x 3 – 4

20×1

80% – 85% of 1RM

rest 3:00

SECONDARY

3 SETS

100′ Front Rack Yoke Carry

1:00 Sorenson Hold (or

Superman Hold)

-Rest 2:00 b/t Sets