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JAN.24.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

In 8:00 work through…

2 Rounds

40 Jumping Jacks

10 Barbell Deadlifts (focus on lat engagement)

30 Mountain Climbers

16 Elbow Punches

20 Alt. V-ups

10 Barbell Back Squats

Then quickly through:

7 Hang Muscle Clean

7 Hang Power Clean

5 Hang Power Clean + Back Rack Practice

See Notes for Barbell EMOM!

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 15 MINUTES

200m Run

10 Hang Power Cleans (155/105)|(135/95)

10 Back Squats
Each Round = 21 REPS

Metcon (No Measure)

CORE FINISHER

NOT FOR TIME

30 Barbell Roll-Outs*

*Slow and controlled, break up into as many sets as needed.