11/06/2015

Chickasha CrossFit – Fitness

Warm-up

400 Meter Run

Then 3 Rounds:

4 Turkish Get-ups

10 Air Squat @2211

1 Minute Hollow Hold

1 Minute Tight Arch Hold

WOD

Metcon (Distance)

TEAM WOD – 25 MINUTE EMOM

In teams of two with only one team member working at a time:

Every minute on the minute –

10 Double unders (30 Singles)

5 Thrusters 75/45

3 Burpees

Box Jumps (As many as possible in the remaining time of the minute.)

The team who has jumped the most distance wins. So you will need to keep track of how many reps you have jumped and at what height. My suggestion is you make columns of the heights you plan on Jumping and mark how may you get underneath after each round.

Step-Ups are acceptable, however your score will be divided by 0.20.

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