Tuesday

Chickasha CrossFit – NC60

Warm-up

Warm-up (No Measure)

3-4 SETS

Row for 15 Cals (increase pace every time on the row)

DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

(10:00 Cap)

*5 reps of each

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

30/20 Cal Row

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

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