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DEC.13.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 Rounds (or 7:00)

50’ Up-Down Broad Jumps

50’ Shuttle Run

10 Shoulder Swings

8/8 SA KB Push Press

Grab workout weight… T2B and KB Swing as follows below:

3 Rounds (progressing)

10 Knee to Chest or V-ups → 7 T2B attempts → 5 T2B or Knee to Chest

10 Russian KB Deadlifts → 10 Russian KB Swings → 10 KB Swings

Metcon (Weight)

EVERY 4:00 x 5 SETS

15 Kettlebell Swing (53/35)|(35/26)

15 Burpee

15 T2B

Metcon (No Measure)

FINISHER

3 SETS

10 DB Chest Press

10 DB Chest Fly

10 DB Pull-Overs

10 DB Close Grip Chest Press

-Rest as Needed-

*Use 1 Weight and do all 40 reps unbroken.