CrossFit Skiatook – CrossFit
Stretching and Mobility
Strength
Front Squat (1×2)
10 @ 45% of 1 Rep Max
8 @ 55% ” ”
6 @ 65% ” ”
4 @ 75% ” ”
2 @85% record this set
Metcon
Metcon (Time)
For Time
27 Thrusters 75/55 RX+ 95/65
27 Box Jumps 24/20
200m Row
21 Thrusters 75/55 RX+ 95/65
21 Box Jumps 24/20
200m Row
15 Thrusters 75/55 RX+ 95/65
15 Box Jumps 24/20
200m Row
9 Thrusters 75/55 RX+ 95/65
9 Box Jumps 24/20
200m Row
