Wednesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

100m Run → 100m Run → 100m Run

10 Scap Push-ups → 10 T-Push-ups → 10 Divebomb Push-ups

10 DB Hammer Curls → 10 High Pulls → 10 Curl to Press

Strength

Bench Press (6-4-2-6-4-2)

6-4-2-6-4-2

Bench Press*

*Increase weight every round. Keep weight moderate.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Up-Downs

10 Slam Balls (20/10)

200m Run

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