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.