Thursday

Chickasha CrossFit – NC45

Warm-up

Warm-up (No Measure)

15 Cal Row (Moderate intensity)

into…

3 QUICK SETS of

10 Scap Push-ups

5 Burpee Broad Jumps

5 Empty Barbell Shoulder Presses

into…

15 Cal Row (High intensity)

Strength

Shoulder Press (5-5-5-5)

5-5-5-5

Tempo Strict Press (2121)

(Score is Weight)

Workout

Metcon (5 Rounds for time)

EVERY 3:00 x 5 SETS

12/10 Cal Row

10 Push Press (115/75)|(75/55)

10 Burpee Over Bar

(Score is Each Round for Time)

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