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
