Sept.7.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

RUN/ROW/DU

Wall Sit 1 min

10x Air Squats

Broad Jump Burpee x 5

Power Clean x 5

Push Jerk x 5

Split Jerk x 5

C&J x 5

Lizard Pose

Metcon (Weight)

IWT

Part 1>

3 Rounds:

7 C&J @70%

5 Burpee Pullups

Run 300m

Rest 2 min
REST 5 MIN Before PART 2

Metcon (Distance)

Part 2 >

5 Rounds:

15 Goblet Squats 100/70

15 Squat Jumps as high as possible

1 min row

90 sec rest

Mobility

BArbell Quad smash

Glute smash w/ball

Hip Flexor (sampson)



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