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JULY.30.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 AMRAP:(w/ light pair of plates-5/2.5#)

9 Up-Downs

6 Glute Bridges

3 Push-ups

-1 MIN REST-

3 AMRAP(w/ Barbell)

9 Deadlifts

6 Hang Muscle Clean

3 Back Squats

—-

Rack Bars on RIG…

Back Squat 3RM (1×3)

Build to a Heavy 3 Rep Back Squat

15:00 RUNNING CLOCK

Metcon (Time)

Happy Birthday KARA!

FOR TIME

30-20-10

Back Squats (135/95)

15-10-5

Bar Muscle-Up