Wednesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Wall Ball FS — 8 Wall Ball Thrusters — 6 Wall Balls

10 Empty BB Sumo DL — 8 High Pulls — 6 SDHL

10 Step-ups — 8 Box Jump w/ Step-down — 6 Fast Box Jumps

10 Empty Barbell Strict Press — 8 Tempo Push Press (21X1) — 6 Push Press

Workout

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Strength

Metcon (Weight)

POST WORKOUT STRENGTH*

2-3 SETS

6/6 DB Goblet Step-up (45/30)

10/10 SA DB Bent Over Row

-Rest 1:00 b/t Sets-

*Perform Strength After the Workout!

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