01/07/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

2 Rope Climb

10 Bent over row @ 2111

1 Minute Dead Hang

Strength

Four sets of:

Tempo Front Squats x 4-6 reps @ 31X1

Rest 2-3 minutes

WOD

Metcon (AMRAP – Reps)

Three sets for max reps of:

60 seconds Wall Ball

60 seconds Rest

60 seconds Push-Ups

60 seconds Rest

60 seconds Box Jump Overs

60 seconds Rest

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