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JAN.30.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Extended General Warm-up

AMRAP x 10:00

50ft Shuttle Run

10 Slam Balls

25ft Inchworms

20 Mountain Climbers

25ft Toy Soldiers

20 Alt. Lunges

…grab out DBs and go over the Alt. SA Front Rack DB Lunges.

Metcon (2 Rounds for reps)

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25) *Switch arms at 7 reps

—–Rest 3:00—–

AMRAP x 8 MINUTES

200m Run

7 Up-Downs

14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25) *Switch arms at 7 reps

Metcon (No Measure)

FINISHER

3 SETS

1:00 Hollow Hold

1:00 Russian Twist

:30 L. Leg Glute Bridge Hold

:30 R. Leg Glute Bridge Hold