September 28, 2018
CrossFit Skiatook – CrossFit
Self Myofacial Release
Dynamic Stretching
Metcon (AMRAP – Rounds and Reps)
7 AMRAP
100 Run
25 DU
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
7 AMRAP
100 Run
25 DU
For Time: 30 Snatches, 135# / 95#
1 Clean
1 Bench
1 OHS
Total Weight entered
Individual Lift below
12 EMOM
Add weight each set
5 Rounds
10 Pistols – 10 ea
10 Burpee Box Jumps
RX 24/20
Comp 30/24
20 AMRAP
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Push Press
5 Back Squats
115/75
Go over all movement standards
Bar or Ring Muscle Up Practice
4 Rounds
6 Bar Muscle Ups
48 DU
18 HRPU
16 AMRAP
200 Run
4 HSPU
6 Front Squats
12 Calories
RX 95 / 65 – Row
Comp 135/95 – Bike