Announcements

Reminder to bring a snack, drink, and a lawn chair on Friday for the Christmas Party! Families are welcome to come workout and/or hangout afterwards.

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Air Squat @2111

4 Turkish Getups

30 Double Unders

Strength

5 Sets of:

Max Reps Back Squat at 60%

Rest 4 Minutes

Back Squat

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

You will rotate through 12 stations performing each movement for 1 minute. Your score will be the total reps from all movements.

Stations:

1 – Burpees

2 – Air Squats

3 – Pushups

4 – Pullups

5 – Kettle Bell Swings

6 – Double Unders (4:1)

7 – Turkish Get-Ups 1 Pood / 25lbs

8 – Thrusters 45/33

9 – Situps

10 – Mountain Climbers

11 – Toes To Bar

12 – 1 Minute Plank (If you make it the whole time without dropping you get 1 Rep. Other wise… NO REPS!!!)