Saturday

3 Star CrossFit – NC45

Warm-up

Warm-up (No Measure)

3 ROUNDS (5 MINUTE CAP)

10 Alt. Lunges

5 Scap Push-Ups + 5 Push-Ups

10 Alt. SA DB Sumo Deadlifts

5 Supinated Ring Rows

Strength

Metcon (No Measure)

3 SETS

10 Tempo Chin-Ups (2121)

10 Tempo Push-Ups (22×1)

1:00 Ring FLR Hold

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

20 Alt. DB Power Snatch (50/35)|(35/25)

50′ DB Back Rack Lunges

10 Single DB Alt. Deficit Push-ups

50′ DB Back Rack Lunges

(Score is Rounds + Reps)

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