November 7, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

2000 Row for Time
(athletes choose either the bike or row metcon)

Metcon (Calories)

8 Minute Max Calories
(athletes choose either the bike or row metcon)

Metcon (Weight)

14 EMOM

Odd 7 Push Jerks

Even 7 Front Squats

RX 95/65

Inter – 115/85

Comp 155/105