Saturday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

8 ROUNDS*

(TABATA Style :20 on/:10 off)

Rounds 1 & 2: Plate Deadlifts

Rounds 3 & 4: Shoulder Taps

Rounds 5 & 6: Plate Press

Rounds 7 & 8: Up-Downs

*Perform at a moderate pace

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 3:00

AMRAP x 4 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

Rest 2:00

AMRAP x 2 MINUTES

4 Burpees

8 Plate Ground to Overhead

12 Plate Hops

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