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DEC.5.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-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 2:00

Metcon (No Measure)

SKILL

10:00 Rope Climb Review

Metcon (Time)

FOR TIME

400m Run

40 Slam Balls (30/20)

20 Burpees

400m Run

10 Rope Climbs

400m Run

20 Burpees

40 Slam Balls

400m Run
20 Min CAP

Metcon (No Measure)

CORE FINISHER

Accumulate 5:00 in any Plank position