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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

“Rock Paper Scissor” w/ Burpee Penalty!

– Athletes should play 4 sets of 5 games, switching partners after every 10 games. If you lose a game, hit the deck and perform 2 burpees. If you lose a set, hit the deck and perform 10 burpees.

*After the RPS game…

AMRAP x 7 MINUTES

5 PVC Passes

10 Walking Lunges w/ a Twist

25’ Bear Crawl

25’ Crab Walk

5 Broad Jumps w/ 5 Air Squats when you land!

Workout

Metcon (AMRAP – Reps)

Partner amrap x 20

8 push ups

8 front rack reverse lunges(75/55)

8 Situps

Every 2 minutes including 3,2,1 go

perform 5/5 hang snatches (75/55)

Then continue with amrap.

Score = total reps

Partners alternate movements and each perform 5 snatches each every 2 minutes.

Finisher

Warm-up (No Measure)

FOR RECOVERY

2:00 Quad Smash (L)

2:00 Quad Smash (R)

2:00 Pec Smash (L)

2:00 Pec Smash (R)