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JAN.29.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab a single light-moderate KB and a rower.

AMRAP x 8:00

200m Row

10 V-Ups or Tuck Ups

8/8 Single Leg RDL

6/6 Single Arm KB Bent Over Row

Metcon (No Measure)

SKILL

15:00 Muscle-Up Progression and Scaling*

*Work on skills or skill transfer drills for the MU

Metcon (2 Rounds for reps)

AMRAP x 5 MINUTES

Max Muscle-Ups or Max Burpee Pull-up

Immediately into…

AMRAP x 10 MINUTES

12 Deadlifts (185,135)|(135,95)

12 Hand Release Push-ups
*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.