Sept.19.17

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/Row/DU

Snatch Walk

OHS on Wall w/PVC

Wall Sit 1 min- w/PVC overhead

5 Squat clean w/ 5 sec pause at btm

10 Box Jump

Ankle Stretch

Back Squat (6xCustom)

5@78%

3@83%

2@88%

5@80%

3@85%

2@90%
90% will be your score

Metcon (Time)

21-15-9:

Squat cleans (115/75)

Box Jumps 24/20

OH Squats (115/75)

Mobility

Inner Thigh Rollout / IT Band Rollout

Shoulder wall Stretches

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