JAN.15.19 CF
Crossfit Chowchilla – CrossFit
TESTING
HELEN or Any missed Benchmark + DU’s & KB Swings
Warm-up (No Measure)
AMRAP x 7:00
30 Single Unders* / 100M Run (helen)
10 Barbell Deadlifts / 5/5 KB DL (helen)
10 Shoulder Swings
7 Ring Rows
* Change to Double Unders half-way through AMRAP*
**TESTERS also test Double Unders/KB Swings
Metcon (No Measure)
SKILL DEVELOPMENT
10:00 Practice
Full Pull-up Progression, Cycling Reps & Scaling
Metcon (Time)
WORKOUT
4 ROUNDS FOR TIME
10 Deadlifts (275/185)|(225/155)
20 C2B Pull-ups
60 Double Unders
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
2019 01 14