Avengers “Super” Saturday WOD

CrossFit Skiatook – Crossfit/Bootcamp blended

View Public Whiteboard

Stretching and Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

“Black Widow”

5 min AMRAP

100m sprint, then

AMRAP:

10 toes-to-bar

25 DU/50 singles

-rest 1 min-

“Captain America”

5 min AMRAP

200m run w/plate (RX:25/15#)

Then, AMRAP

10 atomic sit-ups w/plate

10 alt OH lunges w/plate

-rest 1 min-

“Thor”

5 min AMRAP

300m run w/DB (RX: 50/35)🥵

Then, AMRAP

10 alt DB snatch

10 Goblet Squats

-rest 1 min-

“Hulk”

5 min AMRAP

400m run (max effort)

10 floor bench press (95/65)

10 slam balls

-rest 1 min-

“Iron Man”

5 min AMRAP

800m run (RX: w/vest 20/14#)

25 C&J 135/95

Share