OCT.3.17

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.

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