02/19/2016

Chickasha CrossFit – Fitness

Warm-up

4 Rounds of:

10 candlesticks

20 Hollow Rocks

30 second Hollow Hang

10 Bulgarian split squat@2011

WOD

Metcon (Time)

In teams of two with only one partner working at a time complete the following for time:

200 double Unders

100 Situps

33 squats 95/63

33 front squats 95/63

33 overhead squats 95/63

100 kettlebell swings 1.5/1

5 minutes of accumulated plank time

You may partition the work in any way you see fit. You may order the movements in any way you see fit.

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