01/05/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 V-Ups

1 Minute Plank

45 Second Hand Stand hold

Strength

Every 2 minutes, for 20 minutes (5 sets of each):

Station 1 – Power Clean x 1.1.1.1

(rest 10 seconds between singles)

Station 2 – Weighted Pull-Ups x 2-3 reps @ 21X0

Power Clean (4-4-4-4-4)

WOD

ChickashaCF Benchmark 2 (Time)

Three rounds for time of:

10 Power Cleans (135/95 lbs)

10 Burpee Box Jumps (24″/20″)
Time Cap is 12 minutes.

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