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AUG.6.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

5 Min Flow Stretching



:30 Static Hold Sets:

Air Squat Hold > Plank Hold

Left Leg Lunge Stretch > right leg

*Repeat x1



AMRAP 3

5 PVC Presses (:03 sec pause)

5 PVC Dislocator

5 Up-Downs

Rest



AMRAP 3

5 PVC Back Rack Presses (3 sec press up)

5 Hollow rocks

5 Lateral Burpees over PVC

Strict Press 5 RM (1×7)

AGAINST 7:00 CLOCK

Build to a Heavy 5 Rep Strict Press

-Rest as Needed-

Metcon (Weight)

EMOM x 10 MINUTES

3 Strict Press
*Use same load from heavy 5 Rep

Metcon (AMRAP – Reps)

Happy Birthday, Yvette & Drew!!

AMRAP x 7 MINUTES

7 Hang Power Cleans (95/65)

7 Lateral Burpees jumps over Bar