Friday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 QUICK ROUNDS (8:00 CAP)

50m Shuttle Run

8/8 Reverse Lunges

10 Goblet Squats

12 Russian KB Swings

Strength

Front Squat (5-5-5-5-5*)

5-5-5-5-5*

Tempo Front Squat (31X1)

*Complete 8/8 DB Split Squats after each set.

Workout

Metcon (4 Rounds for reps)

EVERY 3:00 FOR 4 ROUNDS

20 Wall Balls (20/14)

20 Front Squats (75/55)

MAX 50m Shuttle Run in remainder of time.
Score is number of sprints completed per round.

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