Chickasha CrossFit – Fitness
Warm-up
3 Rounds:
10 Deadlift at 95/63
10 Box Step-Ups (Each Leg)
40 Forward Arm Circles
5 Strict Pullups
Strength
Three sets of:
Deadlift x 6-8 reps @ 2011
Rest 90 seconds
Dips x 20-25 reps
Rest 90 seconds
WOD
Metcon (Time)
3 rounds for time of:
15 Burpee
15 Hand-Release Push-ups
25 Kettlebell Swings 1.5/1
