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 .