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NOV.1.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GENERAL WARM UP

8 Minutes of Partner Rowling!

1 Partner attempts to row exactly 100m with 20 s/m. Partner rests in HS Hold or Plank.

Metcon (No Measure)

SKILL/EXTENDED WARM-UP

3 SETS

:20 Ring Support

10 DB Renegade Rows

:20 Active Hang From Pull-up Bar

10 DB Seated Press

Metcon (Time)

6 SETS

5 Ring Muscle Up

15 DB Step-Ups (35/25)|(25/15), (24/20″”)

200m Run

-Rest 2:00 between sets-