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OCT.8.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Grab Med BAll

7 AMRAP:

100M Run

10 Groiners

10 Med BAll Cleans

10 ring rows

:30 Plank

–Grab BArbells–

Coach Call 7 Reps Each:

Deadlifts

High HAng power clean

power clean

Front Sq

HAng Squat Clean

Squat clean



Athlete Complete on OWn:

1 power Clean

1 Front Squat

1 Hang Squat Clean

Add weight for extended Warm-up

Warm-up (No Measure)

EXTENDED WARM-UP

3 SETS

1 Power Clean

1 Front Squat

1 High Hang Squat Clean

*Light loading to start. Build to workout weight by third set.

Metcon (3 Rounds for time)

3 SETS

START A SET EVERY 6:00

400m Run

12 Burpee Over Bar

9 Squat Clean (155/105) | (115/75)

*Record time for all three sets.