Saturday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

10 Alt. Step-ups → Box Jumps

10 KB Sumo Deadlift → KB SDHP

10 Air Squats → MB Thrusters

*Switch movements at 3:00 into AMRAP.

Strength

Deadlift (3-3-3-3-3)

3-3-3-3-3

Sumo Deadlift

-Rest 1:30 b/t Sets-

Workout

Metcon (4 Rounds for reps)

EMOM x 12 MINUTES

MIN 1 – :45 Max SDHP (75/55)

MIN 2 – :45 Max Box Jumps (20′)

MIN 3 – :45 Max Wall Balls (20/14)
Score total reps for the 4 sets through the 3 movements.

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