Wait What???

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (10×2)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

50 DUs

10 Power Cleans 95/65 RX+ 135/95

15 Box Jumps 24/20 RX+ 30/24

10 Burpees

15 Pull-ups

100m Sprint

Left, Right, Left

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Power Snatch + 1 Snatch Balance (8×1)

Metcon

Metcon (Time)

4 Rounds (20 min Cap)

300m row/200 Run

10 KB Swings 53/35

10 Alt KB Overhead Walking Lunges (left arm) 53/35

10 Alt. KB Overhead Walking Lunges (Right arm) 53/35

With time remaining in the 20 min cap find a 1 Rep max Squat Snatch.

Squat Snatch (1×1)

No Man Left Behind…. or women

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Metcon (AMRAP – Rounds and Reps)

No Man Left Behind

25 minute Partner AMRAP

200 Run/Row with Wall Ball RX 20/14

100 DUs

90 Wall Ball Partner Sit-UPS

80 Box Jumps RX 24/20

70 Back to back seated Wall Ball pass (change direction half way through) 20/14

60 Deadlifts RX 95/65 RX+ 135/95

200 Run/Row with Wall Ball

50 Wall Ball chest pass 20/14

40 Alternating Renegade Rows RX 50/35

30 Partner Wall Ball Shots RX 20/14

20 Hang Cleans RX 95/65 RX+ 135/95

10 Handstand (hold each as long as possible)

200 Run/Row with Wall Ball

Non-working partner must hold Wall Ball at all times (20 Burpee penalty if the ball is ever set down.)

Metcon

MURPH!!! MURPH!!! MURPH!!!

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Warm-up

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Open GYM

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Open Gym

Work on whatever your little heart desires Skills, Olympic lifts, Gymnastic, etc.

MURPH is TOMORROW!!!!!!!!!

Shoulder 2 Cry on

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Split Jerk (5×2)

All @ 70 – 80% of 1RM

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

10 Burpee Box Jump Overs 24/20

20 Cal Row

10 DB S2OH 50/35

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