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BUILD Jan.8.19

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Announcements

TESTING WEEK 7th-18th (Must have 3 months of CF to start Testing). *Testing is Not Mandatory*

Crossfit Chowchilla – BUILD

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Warm-up (No Measure)

EMOM x 6 (EZ)

Min1 – :50 bear Crawl

Min 2- :50 Row

———–

2 Rounds:

:30 L/R Star Plank

3/3 SA DB Push Press (moderate/tough)

Bench Press (1-2-3-3-2-1)

Rest 3min b/t sets

Metcon (No Measure)

SECONDARY: Upper Pull

4 Sets:

5 weighted wide grip pull-ups

-rest 1:30-

5 supinated grip Bent over rows

-rest 1:30-

——–

ACCESSORY:

3 Sets

:30 weighted Hollow hold

-Rest 1:30 b/t sets-