Sunday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MINUTE CAP)

5/5 SA Ring Row

5/5 SA RKBS

5/5 SA KB FR Lunge

5/5 Suitcase Deadlift

50’ Bear Crawl

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – 15 DBL KB Deadlift (53/35)

MIN 2 – :40 DBL KB FR Hold

MIN 3 – 15 KB Upright Row

Workout

Metcon (Time)

FOR TIME

150 KBS (53/35)*

*Every time you break, complete a 200m Run.

-15:00 Time Cap-

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Sunday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Push-ups

10 Forward Lunges

10 Slam Ball Bent Over Row

10 Slam Ball Deadlift

1 ROUND

20 Alt. Shoulder Taps

10 Alt. Reverse Lunges

10 Slam Ball Overhead Presses

10 Slam Ball Ground to Overhead

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

Max Push-Ups

(Hand Release Optional)

-Rest 1:00-

AMRAP x 3 MINUTES

12 Alt. Jumping Lunges

12 Ring Rows

-Rest 1:00-

AMRAP x 3 MINUTES

Max Slam Balls

Optional Finisher

Warm-up (No Measure)

2-4-6-8-10-8-6-4-2

DB Bicep Curl to Press

Alt. V-Ups

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