Monday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (7:00 MINUTE CAP)

5 SA KB DL*

5 SA Russian KBS

5 SA KB Clean

5 SA KB Thruster

150 m Row

*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 150m Row.

Strength

Front Squat (4-4-4-4-4)

4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

10 Front Squats (75/55)

10 KBS (53/35)

150m Row

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