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NOV.19.18 CF

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Announcements

Limited Holiday Schedule Starts Wednesday!
*Please check Wodify*

Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

5 Minute AMRAP:

8 Plate Ground to Overheads

8 Plate Presses

8 OH Plate Lunges

50ft Shuttle Run

———————–

SPECIFIC WARM UP

10 Tempo Strict Press (2111)

10 Push Presses

From here, perform split jerks on coach call…

Warm-up (No Measure)

EXTENDED LIFTING WARM-UP

10:00 to Build to 1st Set of Press Complex

Metcon (Weight)

STRENGTH

5 SETS

2 Push Press + 1 Split Jerk

*Same weight across all 5 sets

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES

50 Double Unders

12 Burpees