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OCT.12.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Partner WU : As a Team Accumulate 60 or 40 Cals on Bike based on make up of teams. Partner not working will rest in Hollow Pos. Alternate every 10 CAls. *Should on take team Max 4min!

—Grab BArbells—

2 Rds:

8 Snatch grip DL to High Hang Pos.

8 High Hang High Pulls

8 Snatch Grip Push presses

— Coach Hang pos. work—

2 Rds:

8 High Hang Power Snatches

8 High Hang Pulls

8 High Hang power Snatches

—-

K2E WU/Scaling (coach see Ncfit)

Metcon (Weight)

STRENGTH

EMOM x 12 MINUTES

Min 1-4 – 5 Hang Power Snatch

Min 5-8 – 3 Hang Power Snatch

Min 9-12 – 1 Hang Power Snatch

*Add weight every 4:00

Metcon (Time)

4 ROUNDS FOR TIME

30 Alternating Lunges

25 Push-ups

15 Knee 2 Elbow