02/24/2016

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:

10 V-Ups

10 air squat @2011

8 Single arm KB Row @2011

Strength

5 Sets of:

7 Bulgarian split Squat (with weight in each hand)

5 Weighted Pushup (Plate on back)

Rest 1 Minute

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 9 minutes of:

3 Push Press (95/63 lbs)

6 Box Jump-Overs

9 Kettlebell Swings (1.5/1)

rx plus is at 155/105 on the push press

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