JUNE.1.18 CF
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Crossfit Chowchilla – CrossFit
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)
2018 05 31