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SEPT.25.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

6 AMRAP (60% effort)

5 inchworm w/ 2 push-up

10 air squats

10 slam blls

10 mountain climbers

5 broad jumps

===Grab Barbell===

Coach Demo then Athlete perform on own:

2x

7 Front Squats

7 Push Press

—-

1x

5 Thrusters

====Find Partner for WOD staggering=== then..

TABATA:

P1: Bike CAL

P2: Thrusters (empty bar)

-switch



Add weight to BArs and try 5-7 reps

Metcon (Weight)

EMOM x 20 MINUTES

Minute 1 – 10/8 Calorie Bike

Minute 2 – 10 Thrusters (95/65) (75/45)

Metcon (No Measure)

COOL DOWN

5:00 EZ Pedal on Bike” or row or Jog