Thursday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR TIME (5 MINUTE CAP)

ROUND 1:

:30 Row (Arms only)

5/5 Single Arm Ring Rows

10 Tempo Air Squats (33×1)*

ROUND 2:

:30 Row (Legs only)

5/5 Single Arm Ring Rows

10 Air Squats

ROUND 3:

:30 Row (Arms & Legs)

10 Ring Rows

10 Jumping Squats

Workout

Metcon (5 Rounds for reps)

EVERY 2:30 FOR 5 SETS

14/10 Cal. Row

10 Ring Rows

Max Wall Balls in remaining time

-Rest 1:00 b/t Sets-

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