01/19/2016

Chickasha CrossFit – Fitness

Warm-up

2 Rounds:

10 Strict Press @ 3021

10 OH Squat @3111

Skill

Burgener Warmup – 10 Minutes

Position Work – 15

Strength

Five sets of:

Snatch x 1.1.1

(Medium Weight working on form)

(rest 7-10 seconds between singles)

Rest 2 minutes

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 7 minutes of:

30 Kettlebell Swings (1.5/1)

20 Push Press (65/45 lbs)

10 Burpees

Optional Finisher

800m Run (Time)

Max Effort 800m Run

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