11/03/2015

Chickasha CrossFit – Fitness

Warm-up

2 Rounds:

15 V-Ups

10 Banded air squats @ 1111

1 Minute Side Plank (Switch sides on second round)

Then

Row 500 Meters (Just do this as the rower becomes available)

Strength

Take 15-20 minutes and build to today’s 1-RM Power Clean

Power Clean

WOD

Metcon (Time)

For time:

Run 200 Meters

25 Burpees

25 Wall Ball Shots (20/14 lbs)

25 Kettlebell Swings (1.5/1 Pood)

25 Push Press (95/63)

25 Pull-Ups

17 Minute time Cap.

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