Crossfit Chowchilla – CrossFit

Weightlifting

Pause Front Squat (3×4)

4@60%

4@65%

4@70%

3 Count Pause at bottom of each FS- No re-Bounce out of bottom.

Metcon

Metcon (AMRAP – Reps)

AMRAP in:

Tap out workout

0-3 minutes:

Run 300m – 10 Snatches @50%

3-6:

Run 300m – 10 Snatches @55%

6-9:

Run 300m – 10 Snatches @60%

9-12 :

Run 300m – 10 Snatches @65%

….etc.
Working as long as you can, adding 5% each round until you cannot complete the work in the 3 min .