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Nov.28.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

GENERAL WARM UP

3 Rounds:

5/5 Windmills w/ light DB

5 Kang Squats w/ PVC

5 OH Squats

30’ OH Duck Walk

From here grab out barbells and briefly go over Power Snatches / OH Squats

OHS x5 Heavy (4×5)

STRENGTH

OH SQUAT

5-5-5-5

Metcon (Weight)

EMOM x 14 MINUTES

7 OHS or Front Squat (75/55) | Empty Barbell

7 C2B Pull-ups