01/15/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

40 Forward Arm Circles

40 Backward Arm Circles

10 Bent Over Row 115/73

15 V-Ups

WOD

Metcon (Time)

In teams of Two:

Buy In – 400 Meter Overhead Carry 45/25

While one teammate holds 60 percent of their deadlift the other teammate will complete:

100 KettleBell Swings 1.5/1

100 Air Squat

200 Double Unders

Pay Out – 400 Meter Overhead Carry 45/25

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