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DEC.11.18 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)3 Rounds 10 Banded Squats (band or hip circle above knees) :30 Goblet Squat Hold 5 Cat/Cows 5 Hip Circles Each legFront Squat (5-3-1-1-1)*5 moderate *3 moderate-heavy *1s build to heavyMetcon (Weight)EMOM x 20 MINUTES Minute 1 - 18/14 Calorie Row Minute 2…

DEC.6.18 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)AMRAP x 9 Minutes 10 Single Leg RDL's w/ light DB each leg 10 Alt. Step-ups :15 High Knees :15 Butt KickersDeadlift 3RM (12 Min Clock)Build to a 3RM DeadliftCrossFit Games Open 11.2 (AMRAP - Rounds and Reps)15-Minute AMRAP of: 9 Deadlifts, 155#…

DEC.5.18 CF

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Crossfit Chowchilla - CrossFitView Public WhiteboardWarm-up (No Measure)4 Rounds on the 2:00… 1:00 Shuttle Run (short distance 20m) 4 Up-Downs 4 Push-ups 4 Tuck-Ups *Rest Remainder of 2:00Metcon (No Measure)SKILL 10:00 Rope Climb ReviewMetcon (Time)FOR TIME 400m Run 40 Slam Balls (30/20) 20 Burpees 400m Run 10 Rope Climbs 400m…