02/12/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 strict pullups @2011

10 v ups

10 kettlebell swings

WOD

Metcon (AMRAP – Reps)

In teams of 2- 20 Minute AMREP

Partner A runs one 200M Sprint

Partner B does AMREP Hang Power Snatch (95/63) until A gets back.

Switch and repeat.

Partner A runs 200 M

Partner B does AMREP Back squats until A returns.

Switch and repeat.

Partner A runs 200 M

Partner B does AMREP Double Unders

Switch and repeat.

Partner A runs 200 M

Partner B does AMREP Burpees

Switch and repeat.

If above is completed in less than 20 minutes, start over and continute until 20 minute cap.

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