Wednesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (INCREASING EFFORT)

:40 Run, Row, Bike

10 WB Box Step-overs

10 Wall Ball Deadlifts

10 Wall Ball Thrusters

Strength

Back Squat (5-5-5-5-5-5-5-5-5-5)

EMOM x 10 MINUTES

5 Back Squats*

*Increase weight every other round. Keep weight light-moderate.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Wall Balls (20/14)

10 DB Hang Power Cleans (35/20)

8 DB Box Step-overs (24/20)

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