11/16/2015

Chickasha CrossFit – Fitness

Warm-up

2 Rounds:

30 Arm Circles Forward

30 Arm Circles Backward

10 OH Squat with PVC or Empty Bar @ 2211

10 Weighted sit-ups

Strength

Take 15-20 minutes to build to today’s 1-RM Snatch

Snatch

WOD

Metcon (No Measure)

Every minute, on the minute, for 20 minutes:

Even minutes – 30 seconds of Double Unders

Odd minutes – Power Snatch or Snatch x 3 reps @ 70-80% of today’s 1RM

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