Saturday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

AMRAP X 5 MINUTES

P1: Row

P2: 30 Mountain Climbers

20 Jumping Jacks

10 Plate Deadlifts

Partner Strength

Metcon (Weight)

3 SETS

P1 – 20 Front Rack Lunges*

P2 – MAX Plank Hold

-Rest 1:30 b/t Sets-

*If P2 drops from Plank, P1 must wait to continue reps until P2 begins Plank again.

Partner Workout

Metcon (Calories)

IN TEAMS OF 2…

AMRAP x 14 MINUTES

P1 Completes…

12 Plate G2OH (45/35)

10 Plate OH Lunge

8 Up-Downs

P2 Completes…

MAX Cal Row

*P1 Completes a full round of the triplet while P2 rows for max calories. Once P1 finishes the Up-Downs, Partners switch stations.

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