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JUNE.25.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6 AMRAP:

10 Jumping Jacks w/ claps

10 PVC Dislocators

10 Air Squats (at 3:00min switch) to OHS

10 Groiners w/ thoracic twist and reach

—–Get BARBELLS out—

1 Round -Slowly:

8 Good Mornings

8 BNP(or Behind neck push press)

—-

T2B Progression…

OHS 3 RM (1×3)

15 Min to Build to a HEAVY 3RM OHS

Metcon (AMRAP – Reps)

Happy Bday DOM!

3 ROUNDS:

AMRAP x 4 MINUTES

3-6-9-12-15 and so on….

OH Squat (95/65)

T2B or Hanging Knee Raises

-rest 1 minute + 1 Min MAX “Man Makers” between rounds-(2 min total)
*Pick up where you leave off each round and try and get as far as you can by the end of 3 rounds.