03/15/2016

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 OH Squat with PVC @2111

20 PVC Pass Throughs

2 Minutes of Paleo Chair (Keep an Upright Chest!)

Strength

Every two minutes, for 16 minutes (8 sets of):

Front Squat x 3-4 reps at 80% 1RM

Front Squat

WOD

Metcon (Time)

For time:

Run 800 Meters

60 Kettlebell Swings 1.5/1

30 Wall Ball Shots 20/14

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