12/09/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 Minute Dead Hang

10 V-Ups

15 Bent Over Row 45/33

Skill

15 Minutes skill work on split jerk

Strength

Take 15 to 20 minutes to build to todays heavy jerk.

Split Jerk

WOD

Metcon (AMRAP – Reps)

Against a 2-minute running clock, complete:

Run 200 Meters

115/75 lb Push Press x max reps

Rest 2 minutes between sets, and complete a total of four sets.

Total Reps across all 4 sets for score.

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