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June.18.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP 4

5 DB Front Squats

4 DB Hang Power Clean

3 Ring Rows or Jumping Pull-ups

—Put away DB & Grab Barbell—-

2 Rounds:(together)

5 Clean Grip Deadlift

5 High Hang Muscle clean>HHPC

5 Hang PC > HSC

5 Front Squat

Metcon (Weight)

STRENGTH

EVERY 2:00 x 6 SETS

1 Clean DL + 1 Hang Power Clean + Hang Squat Clean + Front Squat
*Same weight across for all sets, heavy

Metcon (AMRAP – Reps)

WORKOUT

“Nasty Girls”

FOR TIME

3 Rounds

50 Air Squats

7 Ring Muscle Up

10 Hang Power Cleans (135/95)
(15:00 hard cap)

*If finished before Time Cap – Score will be “201 Reps” + Time in comments