November 9, 2018

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Metcon (Time)

3 Attempts 500 Row Max Effort

Score is average time of 3 rows

Metcon (AMRAP – Rounds and Reps)

16 AMRAP

2 Bar Muscle Ups

4 Squats Snatch

8 Calories (bike or row)

16 Unbroken DU

RX 115/85

Comp 155/105