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.