03/30/2016

Chickasha CrossFit – Fitness

Warm-up

3 Rounds:

10 Push-Jerks (lightweight)

10 Bent Over Row @3011

10 Burpee

Strength

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

Clean x 1.1

(rest 10 seconds between singles)

Power Clean

Clean

WOD

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

5 Ground to Overhead (135/95)

10 Burpees

15 Pull-Ups

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