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JAN.17.19 CF

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Crossfit Chowchilla – CrossFit

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TESTING

NANCY or JACKIE or any missed BenchMark

Warm-up (No Measure)

Pre-warm-up

2 Sets

20 Jumping Jacks

10 Arm Circles Forward

10 Arm Circles Backward

10 Arm Crosses



3 Sets

100m Run

10 PVC Passes

10 Behind Neck Wide Grip PP (barbell)

————-

EXTENDED WARM-UP

3 SETS

5 OHS (3131) / 5 Thruster (Jackie)

*Perform with empty bar or PVC and perfect mechanics

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
scaled (75/55)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups