Saturday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

2 ROUNDS…

:30 Bike or Row

15 Jumping Jacks

5/5 Single Arm KB DL

5/5 Single Arm KB Bent Over Row

5 Up-Down + Push-up

Then…

2 ROUNDS…

5/5 Single Arm Russian KB Swing

3/3 Single Arm KB DL into Russian Swing*

Strength

KB Snatch (5 Rep KB Snatch (R/L)*)

7 MINUTES TO BUILD TO…

5 Rep KB Snatch (R/L)*

*Keep weight moderate-heavy.

Workout

“MINI NATE” (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

4 Pull-ups

6 Hand Release Push-up

4/4 KB Snatch (53/35)

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