12/07/2015

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

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