Saturday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

5 KB Deadlift + Up Down*

10 Ring Row Scap Retractions

5/5 Ring Row

10 Plank Jacks

Strength

Metcon (Weight)

3 SETS

10 DB Renegade Row

1:00 Plank Hold

-1:30 Rest b/t Sets-

Workout

Metcon (No Measure)

EMOM x 15 MINUTES

MIN 1 – :45 MAX Double Unders

MIN 2 – :45 MAX Ring Rows

MIN 3 – :45 MAX RKBS (53/35)

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