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JUNE.7.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Half Tabata…

4 Rounds:(:20 on/:10 off)

BURPEES

~Rest :30~

Half Tabata…

BIKE/ROW

~REST :30~

Half REVERSE Tabata (:10 on / :20 off)

L-Hang from RIG

—–GRAB a light/Mod DB & KB—–

Metcon (No Measure)

3 SETS, FOR QUALITY

50m “Filly” Carry*

5/5 Single Arm Filly Lunge (in place)

:30 Ring Support (top of dip, knee tuck)

5 Strict T2B

*1 DB OH / 1 DB in Front Rack

Switch arms at 25m

Metcon (Time)

HAPPY Birthday LIZ !!

FOR TIME

50-40-30-20-10

AbMat Sit-ups

25-20-15-10-5

Calorie Bike

5-4-3-2-1

Muscle Up