02/23/2016

Announcements

The OPEN starts Thursday, February 25th! There will be OPEN GYM on Thursdays from 5:00-6:45pm and then we will watch the announcement at 7:00pm and perform the workout together immediately after. This will run every Thursday from Feb 25th through March 24th. Come to participate or watch!

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

40 Forward Arm Circles

40 Backward Arm Circles

20 Walking Lunges @2011

1 Legless Rope Climb

Strength

Five sets of:

Jerk x 1- 2 reps

Rest 2-3 minutes

Split Jerk

WOD

Metcon (Time)

For time:

21 Burpees

15 Thrusters (115/75 lbs)

9 Chest to Bar Pull-Ups

800 Meter Run

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