Suns out guns out Super Sweaty

CrossFit Skiatook – Crossfit/Bootcamp blended

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Boot Camp

Tabata

Wall Sit ***PASS THE PLATE GAME***

if the plate lands on you then burpees for the n

Metcon

Metcon (No Measure)

20 Min EMOM

– Min 1-5

5 push ups

4 Sit ups

5 Squat Jumps

– Min 6-10

5 Push Ups

4 Sit Ups

10 Squat Jumps

– Min 11-15

10 Push ups

4 sit ups

10 Squat Jumps

– Min 16-20

10 Push ups

10 Sit ups

10 Squat Jumps

CrossFit

Tabata

A) Curls

&

B) Dips

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

300 m Run

11 Thrusters 75/55

200 m Run

2 Rope Climbs

100m Run

22 Alt. Lungs