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AUG.17.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 5

Partner1: 10/8 Cal Row

P2: Plank (until p1 is done then switch)

—-

Stretching :

:60 (L/R) Intense Arm Wall stretch

:60 Toe Touch



Activation (P1 on bench, P2 on RDL then switch )

2 RDS:

5/5 SL Empty bar RDL

5 tempo empty bar Bench Press (2121)

—-

DL PRogression…

Metcon (Weight)

STRENGTH

3 SETS

8 Deadlift (30X1)

*Superset with…

8 Bench Press (30X1)

(If no bench, sub DB Floor Press)
Deadlift score and Note Bench Weight in notes.

Metcon (AMRAP – Reps)

Happy Bday Coach ANGELA!!

AMRAP x 9 MINUTES

16 KB Deadlifts (53/35)

12 HR Push-ups

8 Double Russian KB Swings