Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Handstand Hold :30sec

Snatch Walk

High Knees>Butt Kicks

Box Jumps x 10

Strict Pull-ups x5

3 pos. Snatch x3 w/bar

Intense arm stretch
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CF WOD:

3 Position Snatch (3 pos.= 1 rep)

*Build to 70% of Snatch

Then complete

3x1rep

Metcon (Time)

3 rounds: (For Time)

Run 400m

20 box jumps 24/20

20 Pullups

10 HSPU

100 DU