Wednesday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 MINUTE CAP)

50m Shuttle Run

10 Air Squats

50m Shuttle Run

10 Push-ups

50m Shuttle Run

10 Kang Squats

Strength

Thruster (5-5-5-5-5-5-5)

EVERY 1:15 x 7 SETS*

5 Thrusters

*Start at a light weight a build to a moderate weight.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES*

12 Thrusters (75/55)

10 Slam Balls

8/6 Cal Row

*Alternate movements with partner. See video for detail!

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