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OCT.23.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

2 Rounds (1:00 each station)

Air Squat

Ring Rows

Alt. Step Back Lunges

Right Side Plank

Left Side PLank

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10 Min Squat Therapy (see NCFIT) // 5 Min Box Jump Over

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5 Each:

Step-ups

Step-Overs

Box Jump Overs

Lateral Box Jump Overs

Metcon (AMRAP – Reps)

AMRAP x 12 MINUTES

30 Wall Ball (20/14) (14/10)

15 Box Jump Over (24/20″”)

Metcon (Time)

FINISHER

FOR TIME

40 Strict Hanging Knee Raises

80 AbMat Sit-ups

Accumulate 2:00 Plank