Sept.29.17 FREE

Crossfit Chowchilla – CrossFit

Warm-up (No Measure)

Run/ROW/DU

Plank 1 Min

Inch Worm/PU x 5

Air Squat tech/Reps

Sit-ups x 10

Ring Rows/ Pull-ups x 10

BASELINE (Time)

For Time:

500 m Row

40 BW Squat

30 Ab Mat Situps

20 Push Ups

10 Pullups
Fitness Levels Chart:

Men, Women

3:45, 4:40 Elite

4:30, 5:35 Pro

5:15, 6:30 Expert

6:15, 7:30 Collegiate

7:15, 8:30 Intermediate

8:15, 9:30 Novice

9:15, 10:30 Beginner

10:00, 11:00 (Cap)

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