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JAN.4.19 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Barbell Warm-up

4 Rounds

20 Barbell Hops

10 Groiners

5 Deadlift (with pause at mid-thigh then stand)

5 Tall Power Clean

5 Front Squat

5 Strict Press

* skill development for the DU and PJ.

Metcon (No Measure)

SKILL

5:00 Double Under Tutorial

5:00 Push Jerk Progression

Metcon (Weight)

EMOM x 21 MINUTES

Min 1 – 5 Hang Power Clean + 5 Push Jerk (155,105)|(115,75)

Min 2 – 40 Double Unders

Min 3 – Walking Rest