Chickasha CrossFit – Fitness
Warm-up
3 Rounds:
10 Air Squat @ 3111
10 V Ups
WOD
If You cant complete the work in 7 Minutes you need to scale the run. You should have about three minutes rest between rounds.
Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
Metcon (Time)
10 Bent Over Row At 115/73
800 Meter Run
50/40 Push-Ups
Metcon (Time)
10 Bent Over Row At 115/73
800 Meter Run
50/40 Push-Ups
Metcon (Time)
10 Bent Over Row At 115/73
800 Meter Run
50/40 Push-Ups
Metcon (Time)
10 Bent Over Row At 115/73
800 Meter Run
50/40 Push-Ups
