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OCT.24.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

3x200M Run(increasing in effort)

rest :30 sec between efforts

—–

3 RDS:

10 Band Pull Aparts

10 DB Bent over row each arm

10 PVC Dislocators

—-

Three Press variations …

Metcon (3 Rounds for weight)

STRENGTH

3 x 3 Strict Press

3 x 2 Push Press

3 x 1 Push Jerk

*Load should stay same for each set and build between movements.

Metcon (Time)

WORKOUT

5 ROUNDS FOR TIME

20 DB Snatch (50/35) (30/20)

200m Run