10/11/18

Chickasha CrossFit – Fitness

Warm-up

Strength

Three sets of:

Dumbbell Walking Lunges x 20 steps

Rest 60 seconds

Strict Pull-Ups x Max Reps

Rest 60 seconds

WOD

Metcon (6 Rounds for reps)

Six sets for max reps of:

30 Seconds of Thrusters (95/65 lbs)

Rest 30 seconds

30 Seconds of Box Jump-Overs (24″/20″)

Rest 30 seconds

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