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SEPT.10.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

Non Testers:

10 AMRAP

:30 Plank

5 up-downs

10 Air Squats

3 Inch worm w/ Push-up

10 PVC movements (dislocators,around world,stretch)

TESTING

Gymnastics Section: (10 MIN)

Push-ups

Pull-ups /Strict Pull-ups

Handstand Holds / HSPU

Static Hang/Rope Climb

Knees To Chest /Knees To Elbow

Bar Dip /Ring Dip

Tuck Hold/L-Sit

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats