10/27/2015

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:

10 Pushup @ 3211

4 Turkish Getups

Then:

1 round of:

Row 500 meters (Just do this as the rower opens up. Don’t be afraid to break up a set of pushups and get ups to get on the rower.)

Skill

Hand Stand Holds:

10 Minutes of Form

10 Minutes of Practice

WOD

Metcon (Time)

800 Meter Run

20 Ground to Overhead (135/95 lbs)

30 V-Ups

800 Meter Run

30 V-Ups

20 Ground to Overhead (135/95 lbs)

800 Meter Run

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