10202015

Chickasha CrossFit

Warm-up

3 Rounds

1 Minute side plank on each side

10 Pullups

10 Alternating Barbell Lunges

Strength

Every 4 minutes, for 20 minutes (5 sets) of:

Clean x 1.1.1.1 (rest 10 seconds between singles)

Rest 30 seconds

Strict Handstand Push-Ups x max reps

Note weight used and reps achieved.

Clean (4-4-4-4-4)

Strict Hand Stand Pushups

Metcon

Metcon (Time)

Three rounds for time of:

15 Deadlifts (155/105 lbs)

12 Hang Power Cleans (155/105 lbs)

9 Front Squats (155/105 lbs)

6 Jerks (155/105 lbs)

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