Wednesday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

5/5 Single Arm DB Up-Downs*

25ft High Knees

5/5 DB Deadlifts (sumo or suitcase style)

25ft. Butt Kickers

5/5 Single Arm Strict Press

Workout

Metcon (5 Rounds for time)

EVERY 3:00 FOR 5 SETS

200m Run

5/5 Single Arm DB Burpees

7/7 Single Arm DB Push Press

Optional Finisher

Warm-up (No Measure)

2-3 SETS

10/10 Single Arm DB High Pulls

:20 Tuck Hold

5/5 Single Leg DB RDL

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