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NOV.9.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

AMRAPx 10

5 Dual KB Clean

5/5 Filly Z press (seated id ok)

20 Dual KB Hollow Fluter kicks

25ft Quadruped Crawl

25ft Broad Jumps

—-Grab pair of KB for workout—

5 Hanging hollow to superman

10 kipping swings

7 Big kipping swings

3-5 Full kipping PU

Metcon (Time)

FOR TIME

60 Slam Ball (30/20)|(20/15)

40 Pull-ups

20 Box Jump (30/24″”)

200m KB Front Rack Carry

20 Box Jump (30/24″”)

40 Pull-ups

60 Slam Ball (30/20)|(20/15)