8/1/18

Chickasha CrossFit – Fitness

Warm-up

Complete a full block jog

then

2 Rounds of:

30 Heart Beats

40 Shoulder Taps

10 Dumbbell Shoulder Press

Skill

Dumbbell Push Jerk review and progression.

WOD

Metcon (Time)

5 rounds for time of:

200-meter farmers carry

20 push-ups

10 dumbbell push jerks

Use 50/35-lb. dumbbells for the farmers carry and push jerks.

22 Minute Time Cap

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