11/24/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Plannk

10 V ups

10 Air Squat @30×1

Strength

Five sets of:

Back Squat x 3-5 reps @ 30X1

Rest 60 seconds

Single-Arm Dumbbell/Kettlebell Row x 8-10 reps @ 2020

Rest 60 seconds

Back Squat @ 30X1

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

Hang Power Clean x 1 rep

Front Squat x 1 rep

Push Jerk x 1 rep

(You must perform 5 burpees any time the weight touches the ground. Loading: Men=115 lbs, Women=75 lbs)

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