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)