02/11/2016

Chickasha CrossFit – Fitness

Warm-up

3 rounds:

Run 200 meters

Overhead plate hold for 2 minutes. 45/25

10 Air Squat @2110

Strength

Every two minutes, for 12 minutes (6 sets of):

Front Squat x 2-3 reps

Build over the course of the sets to today’s heaviest double or triple.

Front Squat

WOD

Metcon (2 Rounds for reps)

Complete as many reps as possible in 4 minutes of:

115/75 lb Ground to Overhead

Rest 3 minutes:

Complete as many reps as possible in 4 minutes of:

Wall Ball Shots 20/14

Optional Finisher

Every two minutes, for 6 minutes (3 sets):

Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

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