03/22/2016

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 Alternating lunge @1511 (PVC)

10 Air Squat @2111

1 Minute Dead Hang

Strength

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

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ 90%

*Set 8 – 1 rep @ 90%

WOD

Metcon (Time)

Three rounds for time of:

Run 400 Meters

10 Hang Squat Cleans (135/95 lbs)

10 Alternating Front-Racked Reverse Lunges (135/95 lbs)

Back Squat

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