03/02/2016

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!
Open Gym is cancelled on Saturday, March 5th. Take a rest day and enjoy your weekend!

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Good Mornings

10 Bent Over Row @2011

10 Pushup @ 2011

Strength

Every 2 Minutes for 10 minutes:

Deadlift 2 reps @20X1

percentage should be in the 70% Range

Deadlift

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 3 minutes of:

10 Single-Arm Dumbbell Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 3 minutes between sets, and complete a total of 4 sets.

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