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NOV.16.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAP x 6:00

20 Mountain Climbers

10 Plate G2OH

5 Air Squats

Grab Barbells and Move through:

8 Hang Power Snatch

8 Ring Row/Jumping Pull-ups

8 Power Snatch

8 Jumping Pull-ups/Pull-ups

8 OH Squat

8 Knees to Chest/ Toes to Bar

8 Thrusters

– load weight onto their bars and get 5 reps at each Barbell movement before starting the Intensity Drill.

Metcon (3 Rounds for reps)

AMRAP x 5 MINUTES

21-15-9

Power Snatch (75/55)|(55/45)

Pull-ups

——Rest 5:00——

AMRAP x 5 MINUTES

21-15-9

OH Squats (75/55)|(55/45)

Toes to Bar

——Rest 5:00—–

AMRAP x 5 MINUTES

21-15-9

Thrusters (75/55)|(55/45)

Burpee

-Rest 5:00-