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JUNE.20.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3 Rounds (steady pace):

30 Single Unders

15 Jumping Jacks (OH clap +Behind back Clap)

10 BW Step-BAck Lunges

5/5 Single Arm FR Step-Back Lunge (light)

5 Strict Hanging knee raises or TTB

—–

w/ Light KB:

5 Reps Each-

Dual KB DL

Dual KB DL+Shrug

Dual KB 1/4 Swing (move quick with hip pop)

Dual KB Clean

Dual KB Lunge

Metcon (Weight)

STRENGTH

5 SETS FOR LOAD

14 Alt. KB Reverse Lunges

(Front Rack Hold, heavy)

-rest 1 minute between sets-

Metcon (AMRAP – Reps)

AMRAP x 8 MINUTES

30 Double Unders

15 KB Swings (53/35)

*Top of every minute 5 burpees, workout starts with 5 burpees.