CrossFit Skiatook – CrossFit
Stretching and Mobility
Strength
Back Squat (6×4)
All set @ 80% of 1 RM + 5 LBS
Metcon
Metcon (Time)
4 Rounds
30 Air Squats
10 ring dips RX+5 Ring MUs
5 clean & Jerks 155/105 RX+ 185/125
100m Run
All set @ 80% of 1 RM + 5 LBS
4 Rounds
30 Air Squats
10 ring dips RX+5 Ring MUs
5 clean & Jerks 155/105 RX+ 185/125
100m Run
