11/11/2015

Chickasha CrossFit – Fitness

“Better than honor and glory, and History’s iron pen, was the thought of duty done and the love of his fellow-men.” – Richard Watson Gilder

Thank you for your service veterans!

Warm-up

3 Rounds:

1 Minute Hollow Hold

10 Pullups @ 1111

10 Seated kettle bell press (1.5/1)

(Sit on top of a box for these)

Heres a link for you to see the kettlelbell press:

http://library.crossfit.com/free/pdf/62_07_Kettlebell_Press-.pdf

Strength

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

Clean x 1-1-1-1

(rest 10 seconds between each single)

Clean

WOD

Metcon (Time)

Three sets for times of:

200 Meter Run

20 Wall Ball Shots (20/14 lbs)

20 Kettlebell Swings (1/1.5)

Rest 3 minutes

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