8/21/18

Chickasha CrossFit – Fitness

Warm-up

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 30 minutes of:

10 Thrusters (95/65 lbs)

10 Box Jumps (24″/20″)

400 Meter Run

If you want to do this as an individual you can approach it as a one to one work to rest ratio. I.E. If it takes you 4:30 to complete the first round then you would rest 4:30 and do the second round. Time still caps at 30 minutes.

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