Crossfit Chowchilla – CrossFit
Warm-up (No Measure)
RUN/ROW/DU
Wall Sit w/MB 1 Min
WB Wall Squat x 10
Wall Balls x 10
KB Push Press x5
KB Thruster x 5
lizard pose
Back Squat (7×10)
7×10 @55%
*4 count lower
Metcon (AMRAP – Reps)
AMRAP in:
Every 3 min until Tap out
(53/35)
0-3 – 10 Wallballs – 10 KB Thrusters – 20DU
3-6 – 12 Wallballs – 12 KB Thrusters – 20 DU
6-9 14 Wallballs – 14 KB Thrusters – 20 DU
*Keep increasing number of Wallballs and Thrusters until work can no longer be completed in the 3 minute period.
CrossFit Chowchilla 