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OCT.22.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

8 Min AMRAP (w/mod KB & Box)

10 KB Deadlifts

8 SA FR Squats (4/side)

6 Air Squat w/ thoracic twist (3/side)

4 Step-ups (2/side)



Runnings Lines

Metcon (Weight)

STRENGTH

EMOM x 15 MINUTES

Minute 1 – 5/5 Dual KB Front Rack Step-ups

Minute 2 – :40 Bodyweight Wall Sit

Minute 3 – Rest

Metcon (Distance)

3 SETS

Run INTERVALS

1:00 @ 70% Effort (moderate)

-Rest 1:00-

:45 @ 80% Effort (moderate-high)

-Rest :45-

:30 @ 90% Effort (high)

-Rest 2:00-
use 200M distance