12/28/2015

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Air Squat @31×1

4 Turkish Getups 1.5/1

5 Strict Pullups @ 2011

Skill

5 Minutes – Low Ring Muscle Up Progression

Strength

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Hold if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

L-Hang Hold/sit x 45 seconds accumulated time

WOD

Metcon (AMRAP – Reps)

Against a two-minute running clock, complete as many reps as possible of:

3 Hang Cleans (115/75 lbs)

6 Shoulder to Overhead

9 Front Squats

Burpees x Max Reps

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

Your Score is the total number of burpees across all 5 sets.

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