10/28/2015

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

2 Rounds:

1 Minute Plank

10 Hollow Rocks

10 Broad Jumps

Then together we will do the burgener warm up and snatch positions.

Skill

Every 3 Minutes for 24 minutes:

Hanging Squat Snatch + Squat Snatch

(The focus of this is to go heavy, but only as heavy as proper form permits. Focus on doing every rep correctly. There is no score to record on this.)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Minute Amrap:

12 Thrusters 95/63

12 Alternating Front-Rack Lunges 95/63

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s