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AUG.16.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 5 (60% pace)

25 singles

10 Plate G2O

50′ gun Walk w/ plate

–1min rest–

Amrap 4(70% pace)

10 “High Jum” singles

10 “Fast Wrist” singles

7 Plate Squats

5 ring rows

–1 min rest–

AMRAP 3 (80%)

10 Double unders/ 15 singles

5 plate thrusters

5 jumping pull-ups / ring rows

—-Equip put away…Grab BARBELL—

1 RD:

7 Good Morning

7 Back Sq

7Front Sq

7 OH Sq

Metcon (Time)

FOR TIME

In Tabata Format Complete…(:20 on/:10 off)

30 Back Squat (155/105) (3:00 Cap)

-:30 Transition-

60 Pull-ups (4:00 Min Cap)

-:30 Transition-

80 Wall Balls (20/14) (5:00 min Cap)

-:30 Transition-

200 Double Unders (6:00 min Cap)
*You CAN leave the bar on your back during tabata!