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JUNE.6.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2:00 on Bike or Row (mod effort)

15 reps Total

*1 rep= L/R spider man +controlled Kang Squat(from bottom..up) + 2 Air Squats

——Rack Bars on RIG—–

Back Squat x5 Heavy (5-5-5-5-5)

In 15 minuets…

Build to a Heavy set of 5 (30×1)

Metcon (AMRAP – Rounds)

!! Victoria & Elizabeth’s BDAY WOD!!

12 AMRAP

5 Front Squat (135/95)

4 Push Press

3 Thrusters

2 MB weighted strict Pull-ups (clamp between thighs or feet)

100 M Run with Med Ball
Completed Rounds=score