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5.6.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

EMOM x 12 MINUTES

Min 1: Shuttle Runs

Min 2: :40 Russian KB Swing

Min 3: :20 Russian Twist + :20 Hollow Hold

Metcon (AMRAP – Rounds and Reps)

WORKOUT

AMRAP x 25 MINUTES

500m Row

25/20 Cal Bike or 2 min Jump Rope

20 Barbell Good Morning

15 Strict Sit-up

SUNS OUT, GUNS OUT FINISHER

3 SETS FOR MAX REPS

DB Deficit Push-ups

DB Bent Over Row

DB Hammer Curl

-Rest as Needed b/t Sets