Chickasha CrossFit – Fitness
Warm-up
3 Rounds:
1 Minute Hollow Hold
20 Lunges
1 Minute Dead Hang
WOD
Metcon (Time)
In teams of two with only one member working at a time, complete the following as quickly as possible.
1200 Meter row or run
100 Ground to Over Head
200 Air Squats
100 Burpees
1200 Meter Row or Run
The team that gets to start on the rower will be decided with a small competition. The team that gets done with the other work first has dibs on the rower for the second row.