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JUNE.27.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 Min Clock- WORK increasing REPS & EFFORT each round-{ increase by 2 reps>2,4,6>4,6,8…}

2 Ring Rows

4CAL Row

6 Up/Down Burpee (no jump or push)

:20 plank hold

Metcon (No Measure)

SKILL

3 SETS

:30 Ring Support

:30 Bottom of Ring Dip (or Bottom Push-up)

:30 Bar Hang

:30 Hanging L-Sit (or Seated Knee Tuck)

-rest 90 seconds between rounds-

Metcon (AMRAP – Reps)

HAPPY BDAY Brenda!

AMRAP x 18 MINUTES

25/20 Calorie Row

20 AbMat Sit-ups

15 Burpee