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JAN.28.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Roxanne Burpees (*1 Squat per Roxanne & 1 Burpee per “red light”)

then…

8 Min AMRAP

30’ Duck Walk

20 Groiners

10 High Box Step-Ups

then take your athletes through their initial loading before beginning the EMOM.

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

3 Back Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

Metcon (Time)

3 ROUNDS FOR TIME

30 Wall Ball (20/14)

30/25 Cal Bike

30 Box Jumps (24/20)