12/01/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Tight Arch Hold

10 Air Squat @ 2011

10 Broad Jumps

Strength

Five sets of:

Power Clean x 2.2.2

(rest 10 seconds between doubles)

Rest 3 minutes

Power Clean

WOD

Metcon (Time)

3 sets for time of:

100 Double-Unders

30 Russian Kettlebell Swings 1.5/1

20 Box Jumps 24/20

Rest 3 minutes

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