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SEPT.5.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

“Rock Paper Scissors” Team Game

(Coach see NCFIT app)


2 Sets of 7 reps of:


good mornings

back squats

snatch grip strict or Push press Behind neck

Barbell Progressions: Coach Call (see NCFIT)

1. High Hang High Pulls

2. High Hang Power Snatch

3. Hang power Snatch

5MIN to work up to the weight being used in WOD.

Metcon (Time)


In Teams of 2…


Row 1000m (alt. every 250m)

100 Wall Balls

Row 1000m (alt. every 250m)

50 Hang Power Snatch (115/75)

Row 1000m (alt. every 250m)
(22:00 Min Cap)

*1 Partner works at a time. Split reps on WB and Snatch any way.