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JAN.8.19 CF

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Announcements

TESTING WEEK 7th-18th (Must have 3 months of CF to start Testing). *Testing is Not Mandatory*

Crossfit Chowchilla – CrossFit

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TESTING

Gymnastics Section:

Push-ups

Pull-ups /Strict Pull-ups

Handstand Holds / HSPU

Static Hang/Rope Climb

Knees To Chest /Knees To Elbow

Bar Dip /Ring Dip

Tuck Hold/L-Sit

Warm-up (No Measure)

PVC work…

Cindy/Fran

2-3 RDS:

10 Hollow Rocks

5 D.dog>PU / 5 Push Press

10 Squat Jumps / Front Sq

10 Lat Pull-ups> Kip Swings>Pull-up

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups