Friday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

5 Air Squats → DB Front Squats

5 Up Downs → 5 Broad Jumps

5 DB DL → DB Hang Power Clean

5 DB Bent Over Rows

Movements progress at 1/2 point.

Strength

Power Clean (2RM)

ON A 12:00 RUNNING CLOCK…

Build to a 2RM Power Clean

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

7 Burpees

7 Hang Power Cleans (95/65)

7 Front Squats

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