10/29/2015

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 Ring Rows

10 Deadlift @50×1 135/95

(Just set up a communal bar and rotate through as it opens up. )

1 Minute banded side steps

Strength

Weighted Pull-Ups:

*Set 1 – 3 reps

*Set 2 – 2 reps

*Sets 3-6 – 1 rep

Rest 2-3 minutes between sets, building to today’s 1-RM

Record heaviest weight used

Weighted Pull-ups

WOD

Metcon (Time)

Three rounds for time of:

30 Kettlebell Swings (1.5/1)

20 Pull-Ups

Run 400 Meters

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