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JAN.14.19 CF

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Crossfit Chowchilla – CrossFit

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TESTING

KAREN or Any missed BenchMark

Warm-up (No Measure)

Everyone in a circle, and complete…

40 Synchronized MB Cleans from the Hang Position

(every 10 reps…complete 10 Hollow Rocks)

Then grab out Barbells and work through:

5 Front Squats

5 High Pulls

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Hang Squat Cleans

*KAREN tester will complete a WB Warm-up/Stretching

———————————

EXTENDED WARM-UP

Build to Moderate Set of 5 Hang Squat Clean

*This is not 5RM! Keep reps fast and clean. Session is meant to build confidence pre-workout.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (Time)

FOR TIME

12-10-8-6-4

Hang Squat Clean (155/105)|(135/95)

12-12-12-12-12

Burpee to Target

Metcon (No Measure)

CORE FINISHER

3 SETS

25 Weighted Sit-ups

*Use KB or DB Across Chest