10/23/2015

Announcements

Chickasha CrossFit will be at the Firefighter’s Chili Cook off on Saturday, Oct. 31st from 9am – 3pm. There will NOT be an OPEN GYM on that day. Please wear your box shirt and come participate in our burpee or box jump challenge instead! We will have prizes for the winners!

Chickasha CrossFit – Fitness

Warm-up

3 Rounds of:

Try not to cry… cry a lot.

1 Minute Plank

1 Minute Paleo Chair

1 Minute of banded side steps

1 Minute banded paleo chair

WOD

TEAM WOD

Metcon (Time)

In teams of two only one person working at a time

5 Rounds for time of:

20 Back Squat 40% of 1RM

15 Pullups

10 Pushups

5 deadlift 50% of 1RM

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