CrossFit Skiatook – CrossFit
Dynamic Stretching
Strength
3 Position Snatch (10×1)
Squat Snatch + Mid Hang Squat Snatch + High Hang Squat Snatch
Conquering all 3 Snatches is one rep.
Metcon (Time)
For Time (30 min Cap)
30-20-10
DB Power Snatches 40/25
Box Jumps 24/20
Right into
10-20-30
Over Head Lunges 35/15
Cal Bike
RX+
50/35 Snatches
30/24 Box Jumps
45/25 OH Lunges
Each arm is one rep. Each leg is one rep.
