11/09/19

CrossFit Skiatook – CrossFit

Stretching and Mobility

Warm-up

Metcon (AMRAP – Reps)

Max Burpee Box Jump overs
1 min. To find a max burpee box jump overs

Metcon

Metcon (Time)

For Time:

21-15-9

Floor to overhead 95/65

Box jumps 24/20

1 med ball floor to shoulder 30/20

300 meter run

1 med ball floor to shoulder 30/20.

RX+ 135/95 30/24 100lb D ball bag/ 30lb med ball