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