Thursday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS…

200m Run

10 Slam Balls

10 Banded Upright Rows (feet inside band)

Strength

Metcon (No Measure)

3 SETS

10 Slow Ring Rows

20 Kneeling Double Lat Band Pull-Downs

MAX Barbell Upright Rows

-Rest 1:30 b/t Sets-

Workout

Metcon (Time)

FOR TIME

50 Slam Balls (20/10)

400m Run

50 Sit-ups

400m Run

50 Slam Balls

400m Run

-15:00 Hard Cap-

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