Monday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

1 ROUND of :40 Work // :20 Rest

Movement 1: Medicine Ball Front Squats

Movement 2: Scap Push-Ups

Movement 3: Medicine Ball Push Press (to a target)

Movement 4: Row

Movement 5: DB Hang Jump + Shrug (shoulders to ears!)

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 20 Wall Balls

MIN 2 – 15 DB Hang Power Cleans

MIN 3 – 200m Row

MIN 4 – 15 Push-Ups

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