11/05/2015

Chickasha CrossFit – Fitness

Warm-up

2 Rounds:

10 Step-Ups 24/20

10 Bent over Rows (What ever weight is manageable)

10 Mountain Climbers

1 Minute L Sit/Hang

Strength

Every 3 minutes, for 18 minutes (6 sets) of:

5 Deadlifts @ 75-80%

5 Tall Box Jumps

(jump up, step down with support)

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Power Cleans (155/105 lbs)

10 Burpees Over the Barbell

10 Chest to Bar Pull-Ups

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