Friday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS

9/9 Single Arm DB Deadlift

7/7 Single Arm DB Bent over Row

5/5 Single Arm DB Upright Row

3/3 DB Snatch

Strength

Bent Over Row (15-15-15)

3 SETS

15 Bent Over Rows*

10 Chin-ups

-1:30 Rest b/t Sets-

*Increase weight each set.

Workout

Metcon (Time)

3 SETS

20/15 Cal Bike

30 Slam Balls (20/10)

30 KB Sumo DL High Pull (53/35)

30 Sit-ups

-2:00 Rest b/t Sets-

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