Monday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

2 ROUNDS (5 MIN CAP)

5 Ring Rows

5 Inch Worms w/pus-up

1:00 Row

10 KB Sumo Deadlift High Pulls

Immediately into a trial run …

:30 Row @ a Moderate Pace

:30 Recovery Row

Rest for 2-3 minutes before officially starting the workout!

Workout

“ALL IN” (8 Rounds for distance)

4 SETS

:30 Max Meter Row

:30 Rest

-Rest 2:00-

4 SETS

:30 Max Meter Row

:30 Rest

*For both efforts, set the rower to :30 on / :30 intervals for 4 Sets.

Optional Finisher

Metcon (No Measure)

2 SETS

10 Scap Push-Ups

5/5 Single Arm DB Bent Over Row

10/10 Single Leg RDL

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