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OCT.6.18 CF

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Crossfit Chowchilla – CrossFit

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Metcon (AMRAP – Reps)

4 min AMRAP

– 600 Meter Row

AMRAP Triplet

– 15 Air Squats

– 10 Sit-Ups

– 5 Hand-Release Push-Ups
*Only one partner may perform amrap movement at a time

*must complete 600m row before 4 min cap

* Score is total reps (30 reps per round)

Metcon (Time)

**2 min rest between metcons**

——–

2 rounds for time

– 20 Synchro Plank Claps (elbows to hands then clap each hand)

– 40 KB Swings – American (53/35)

– 80 Wall Balls (20/14)

– 40 KB Swings – American (53/35)

– 20 Synchro Burpees