Wednesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

20 Mountain Climbers

7 Up-Downs

-into-

1 ROUNDS

10/8 Cal Row

10 Scap Pull-ups

10 Kip Swings

10 Knees to Chest

Strength

Deadlift (4-4-4-4*)

4-4-4-4*

Segmented Tempo Deadlifts

*Pause for :02 below the knee, :02 above the knee, and :02 at mid-thigh.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/12 Cal Row

12 Toes 2 Bar

10 Deadlifts (155/105)

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