Chickasha CrossFit – Fitness


3 Rounds of:

20 Forward and Backward Arm Circles

10 Pushup @3011

10 Hip Rotations (each side)

10 Air squats @3011

10 Jumping Lunges


Low Ring Muscle Up Review:

Every one Accumulate 10 reps of Low Ring Muscle Ups then if you are more advanced make a few attempts on the high rings.


Metcon (AMRAP – Rounds and Reps)

Complete as many round and reps as possible in 12 minutes of:

1 muscle-up

5 Goblet Squats

2 muscle-ups

10 Goblet Squats

3 muscle-ups

15 Goblet Squats

4 muscle-ups

20 Goblet Squats

Etc., adding one muscle-up and 5 goblet squats each round.

Every time you complete your squats its a round.

If unable to to complete muscle ups you may complete 3 Ring Pullups or 3 Assisted Pullups for every muscle up.

Use a 52/35lb Kettlebell

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