Chickasha CrossFit – Fitness
Warm-up
3 Rounds
10 Air Squat @ 30×1
10 Sit-Ups (weighted if not challenging)
1 min Dead Hang
Strength
Back Squat (5×3 @80% of 1RM)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
3 Rounds
10 Air Squat @ 30×1
10 Sit-Ups (weighted if not challenging)
1 min Dead Hang
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
