01/29/2016

Chickasha CrossFit – Fitness

Warm-up

10 alternating lunges @2011

10 air squat @2011

1 Minute hollow hold

WOD

Metcon (Time)

For time in teams of two with only one partner working at a time:

400 Meter farmers carry 1.5/1 pood

(Every time the partner carrying the weights puts them down, the other teammate does 2 burpees. These can be accumulated and done at the end of the carry or during the partner’s rest time.)

Then

Complete 3 rounds of:

400 meter run

25 wall balls 20/14

20 Hang Power cleans 95/63

25 Air squats

Then

400 Meter farmers carry 1.5/1 pood

(Same rules apply.)

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