12/21/2015

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#

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