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AUG.20.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

200M Jog everyone!

Partner up & grab a Band

Partner Banded MArching/Running:

1.Banded MArch

2. Banded lateral shuffle down & back

3. Light Jog

4. Moderate Jog

5. Fast



Grab Barbells

8 REPS Each:

Deadlift

Front Squat

Elbow Punches

Good Mornings

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Coach Call Hang clean Progression:

high Hang clean

HHC + Front Squat

Hang Power clean

Hang Squat Clean

2 Hang Clean + 1 Front Squat (10×3)

STRENGTH

EMOM x 10 MINUTES

2 Hang Squat Clean + 1 Front Squat

Build to a Heavy Set of Complex

Metcon (AMRAP – Rounds)

Happy Birthday Brandon!

AMRAP x 10 MINUTES

200m Run

8 Hang Squat Cleans (95/65)
*FINiSHER: 31 DB bicep Curls (I’m sure you can Guess for who) lol