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JAN.23.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

4 Rounds (12:00 Cap)

20 KB Weighted/ Unweighted Flutter Kicks

20 Knee-to-Elbow Mountain Climbers

20 Weighted/ Unweighted Lunges

100m Run

then… pacing drill outlined in the Notes.

Metcon (Weight)

WORKOUT

8 ROUNDS FOR QUALITY

2:00 Moderate Pace Bike*

1:00 DBL KB Front Rack Hold (53/35)|(35/26)

1:00 Bar Hang / Quality Ring Rows**
*RPM should be same every round.

**Alternate the Bar Hang and Ring Row movements every round.