11/04/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute of 6 inches

10 Air Squats

10 Deadlift @5011 135/95

Use a communal deadlift bar.

Strength

Take 15 minutes to build to a 3-RM Back Squat

Note best successful 3-RM.

For max reps:

90 seconds of Strict Pull-Ups

Rest 90 seconds

90 seconds of Strict Handstand Push-Ups

Rest 90 seconds

60 seconds of Strict Pull-Ups

Rest 60 seconds

60 seconds of Strict Handstand Push-Ups

Rest 60 seconds

30 seconds of Strict Pull-Ups

Rest 30 seconds

30 seconds of Strict Handstand Push-Ups

Back Squat

WOD

Metcon (AMRAP – Reps)

Against an 8-minute running clock, for max reps:

Run 800 Meters

Wall Ball Shots (20/14 lbs)

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