01/14/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

1 minute dead hang

1 Minute Tight Arch hold

6 Turkish Getups

Strength

Five sets of:

Deadlift x 3 reps

Rest 3 minutes

Deadlift (3-3-3-3-3)

WOD

Metcon (No Measure)

Every minute, on the minute, for 24 minutes:

1st minute – Thrusters x 5 reps

2nd minute – Pull-Ups x 10 reps

3rd minute – Box Jumps x 15 reps

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