Blog Search

NOV.20.18 CF

By: 0

Announcements

Limited Holiday Schedule Starts Wednesday!
*Please check Wodify*

Crossfit Chowchilla – CrossFit

View Public Whiteboard

Warm-up (No Measure)

WARM UP

AMRAP x 10 MINUTES

2:00 Bike at 58/54 RPM

10/10 Leg Swings

10 Alt. Lunges

10 In and Out Squats* (reflecting your jump and landing pos. for Squat Clean)

———————

MOVEMENT PREP:

Partnered Workout Prep w/Barbell & Bike

A.) Bike (Mod Pace)

B.) 8 Good Mornings + 8 Elbow Punches

A.) Bike (Mod Pace)

B.) 8 Hang (Above Knee) High Pulls + 8 Hang Muscle Cleans

A.) Bike (Mod Pace)

B.) 8 Hang Power Cleans + 8 Front Squats

Metcon (Weight)

EMOM x 10 MINUTES

10/8 Calorie Bike*

—-Rest 2:00—-

EMOM x 10 MINUTES

3 Hang Power Clean + 3 Hang Squat Cleans (135/95)|(95/65)
*At 60rpm, 10 cals will be complete in :50 every rd.