Tuesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

16 SETS (:20 ON/ :10 OFF)*

1 – Mountain Climbers

2 – Up-Downs

3 – Air Squats

4 – Good Morning

*Alternate movements each set for a total of 4 sets at each movement.

Strength

Metcon (Weight)

EVERY 1:30 FOR 7 SETS

1 High Hang Power Clean

+

2 Pausing Hang Power Clean*

+

2 Front Squats

*Pause for :02 above the knee then continue the lift.
Score is heaviest weight of the complex

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

7 Hang Power Cleans (95/65)

7 Burpees Over Bar

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