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NOV.29.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Athletes grab out a rower and a moderate set of dumbbells…

AMRAP x 10:00

200m Row

10 DB Bent Over Row

5 Inchworms with 2 Push-ups

10 Straight Leg Sit-ups

5/5 Single Arm DB Strict Press

From here grab out barbells

Coach call:

7 Deadlifts

5 Dip, Drive, High Pull (Focus on keeping the BB close with elbows high)

5 High Hang Power Clean

5 Above the Knee Power Cleans

5 Power Cleans

Metcon (4 Rounds for reps)

4 SETS

AMRAP x 4 MINUTES

3 Power Clean (205/145)|(135/95)

6 T2B

9 Push-ups

-Rest 1:00 between sets-

Metcon (No Measure)

COOL DOWN

5:00 of Flow Stretching