03/07/2016

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 Weighted Situp

20 Walking Lunge

15 Pushups

Strength

Five sets of:

Strict Press x 4-5 reps

Rest 2-3 minutes

Do not build. Pick a static weight and stay there. Preferably in the 75% range.

Strict Press

WOD

Metcon (AMRAP – Rounds and Reps)

Against a 7-minute running clock, complete:

600 Meter Run



As many rounds and reps as possible of:

5 Wall Balls 20/14

10 Box Jump-Overs

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