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JAN.21.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

EMOM x 9 (progressing the row every round)

Movt 1 — AMRAP 3 Snatch DL / 3 Muscle Snatch (empty barbell, focus on form)

Movt 2 — AMRAP 3 Wall Balls / 3 Burpees (w/ a tall jump — full hip open!)

Movt 3 — Row (EZ) → Row (MOD) → Row (HARD)

Metcon (3 Rounds for reps)

WORKOUT

AMRAP x 5 MINUTES

Max Wall Ball (20/14)

-Rest 2:00-

AMRAP x 5 MINUTES

Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES

Max Power Snatch (135/95)|(95/65)

Metcon (No Measure)

POSTERIOR PUMP

3 SETS

10 Romanian Deadlifts*

40 Glute Bridges**

-Rest as Needed-

*Slow descent, performed w/ workout weight

**Fast and unbroken