Chickasha CrossFit – Fitness

Warm-up

10 Bent Over Rows 115/75

7 Burpee

1 Minute Plank

Strength

Every 3 minutes, for 18 minutes (6 sets):

Overhead Squat x 2-4 reps

75-85% of 1RM

Skill

ONE ARM DB/KB SNATCH

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

10 Pull-Ups

10 Alternating One-Arm Dumbbell/KB Snatches

10 Box Jump Overs

There is no weight defined for this workout. Pick something that you can do confidently and with proper form.