Friday

Chickasha CrossFit – NC60

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

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