Chickasha CrossFit – Fitness
Warm-up
50 box step-ups
Row 500 Meters
15 Burpees
Metcon (AMRAP – Reps)
In teams of two with only one partner working at a time:
3 Minute AMREP
box Jump 20/20
immediately followed by
5 Minute AMREP
Double Unders
immediatley followed by
3 Minute Amrep
Alternating Frontrack Reverse Lunges
immediately followed by
5 minute AMREP
Air Squats
immediatley followed by
3 Minute AMREP
50 Meter Sprints (each 50 mtrs completed counts as a rep)