September 6, 2019

CrossFit Skiatook – CrossFit

Self Myofacial Release

Dynamic Stretching

Strength

Deadlift

3 Reps @ (70%)

1 Rep @ (75%)

3 Reps @ (70%)

1 Rep @ (80%)

3 Reps @ (70%)

1 Rep @ (85%)

Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP

30 DB Hang Clean and Jerk

25/18 Cals Bike

20 Burpee over Bar

15 Deadlifts

RX 35/20, 155/105

RX+ 50/35, 245/165