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JAN.16.19 CF

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Crossfit Chowchilla – CrossFit

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TESTING

1000M ROW/800M RUN

Warm-up (No Measure)

EVERY athlete do you PRE WU (Run/ROW/DU)

then…

“Rock, Paper, Scissors.” GAME

Metcon (Weight)

EMOM x 18 MINUTES

Min 1 — 50M Sled Push Sprint

Min 2 — 20 V-Ups or Tuck-Ups

Min 3 — 2 Rope Climbs

1000m Row (Time)

Max Effort 1000m Row

800m Run (Time)

Max Effort 800m Run

Mobility

POST WORKOUT STRETCHING

2:00 in Each

Seal Stretch

Saddle

Forward Sit (legs wide)