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SEPT.17.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

HAPPY BIRTHDAY Daniel!!

*Continued testing Choose your levels WOD. * NEW athletes will complete HELEN.

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HELEN Warm-up :

3 RDS:

100m>200m Run>400M

10 KB SDHP>Russian swing > American

7 Scap Pull-ups > Kip Swings > Pull-ups

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NANCY Warm-up:

3 RDS:

100m>200m Run>400M

10 Air Squat > Back Sq to a Behind Neck Press > OHS

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#