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5.9.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

WARM-UP

AMRAP x 10 MINUTES (with Light-Moderate KB)

5/5 Single Leg KB Deadlift

5/5 Single Arm Ring Row

5 Strict Knee to Elbow

+1 Burpee Broad Jump

Metcon (Time)

WORKOUT

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings

(70/53)|(53/35)

3 Rope Climbs

*20:00 Cap

BUNS & GUNS FINISHER

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups