Wednesday

Chickasha CrossFit – NC30

Warm-up

Warm-up (No Measure)

2:00 of TABATA (:20 / :10)

Alternate b/t Air Squat & Up-Downs

Into…

2-3 Sets | 4:00 Flow Warm-up (w/ light DB)

5/5 DB Deadlift

5/5 SA DB Swing (from waist)

5/5 SA DB Press (:01 pause OH)

10 Alt. Groiners

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 13 MINUTES

20 Alt. DB Snatches

10 Up-Downs

20 Alt. DB Front Rack Lunges

(Score is Rounds + Reps)

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