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JUNE.1.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 AMRAP(movements switch half way through time)

8 Cal Row

8 Lunges per Leg ->Air Squats

8 PVC Good Mornings->Broad Jumps

—-Get barbell Out—–

1 Round of:

8 Deadlifts

8Good Mornings

8 Elbow Punches Per Arm

8 Front Squats

—-

1 Round:

6 High Hang Muscle Clean

6 High Hang Power Clean

6 High Hang Squat Clean

—-

1 Round:

4 Power Cleans from Mid Shin

4 High Hang Squat Cleans 4 Front Squats

—–Load Bar & Complete Full Complex 3 x—–

Metcon (Weight)

STRENGTH

EMOM x 10 MINUTES

Power Clean

+

High Hang Squat Clean

+

Front Squat
*Goal is to start at moderate load, build to moderate heavy then hold for remaining sets

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

2-4-6-8-10-12-14-16…

Power Clean (135/95)

Wall Ball (20/14)