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JULY.31.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GRAB Jump rope & MOderate DB

6 AMRAP:(movements progress at 3min mark)

5/5 SA DB Deadlifts ea. side > 5/5 SA DB Power Clean ea

20 Single Unders> 20 Big Jump singles/ Double Unders

DB Power Cleans progressing in weight completing sets of :

3 Double DB Deadlifts

3 Double DB PC

8/7 Cal Row

5 DB PC (with weight using for wod)

17 DU

Metcon (Time)


15/12 Calorie Bike

10 DB Power Clean (50/35)

35 Double Unders

-Rest 1:00 between sets-
*Increase pace each set. Start low/moderate…finish with sprint.