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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

AMRAP x 12 MINUTES

5 Light DB Devil’s Press

15 Jumping Jacks

10 Ring Rows

10 Straight Leg Sit-ups (minimize arm throw)

10 Scap Pull-ups (slow and controlled)

:30 Hollow Rocks

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

C2B & Bar Muscle-Up Development

Workout

Metcon (Time)

FOR TIME

21-15-9

Russian Kettlebell Swing (70/53)|(53/35)

C2B Pull-up

into…

15-12-9

American Kettlebell Swing (70/53)|(53/35)

Bar Muscle-Up

-16:00 Hard Cap-