01/26/2016

Chickasha CrossFit – Fitness

Warm-up

Row 750 meters

Accumulate 3 minutes of plank.

Accumulate 100 forward and 100 backward arm circles.

Partition the work any way you see fit.

Strength

Five sets of:

Push Press x 2-3 reps (80-85%)

Rest 2 minutes

Push Press

WOD

Metcon (Time)

Complete 4 Rounds for time of:

10 Dumbbell/kettlebell Ground to Overhead

10 Box Jump Overs 24/20

200 Meter Run

Rest 2 minutes

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