Thursday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

100m Run

25ft Butt Kicks

25ft Toe Touches

25ft Side Shuffle

25ft Karaoke

15 Banded Face Pulls

15 Banded Strict Press

Strength

Metcon (No Measure)

EMOM x 12 MINUTES*

MIN 1 – :45 Alt. Hammer Curls

MIN 2 – :45 DB Floor Press

MIN 3 – :45 Hollow Body Flutter Kicks

Workout

Metcon (Time)

4 ROUNDS FOR TIME

400m Run

20 Burpees

10 Pull-ups

-16:00 Cap-

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