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JAN.15.19 CF

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Crossfit Chowchilla – CrossFit

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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