February 12, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Warm-up

Sally Up – Barbell Squats RX 95/65

Metcon (AMRAP – Reps)

16 Min Clock

0-4 min Double Unders

4-8 min Power Snatch 95/65

8-12 min Calories Row

12-16 Min KB Swings 53/35

Can use 4 – 4 min rounds

Score is Total Reps

Comp 135/95 – Bike – 70/53