Lt. Dan

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat

12 min EMOM(3 Rounds)

Min 1 – 6 Back Squats @ 65%

Min 2 – 4 Back Squats @ 70%

Min 3 – 2 Back Squats @ 75%

Min 4 REST

Metcon

Metcon (Time)

80 Air Squats

40 Sit-ups

20 Burpees

60 Air Squats

30 Sit-ups

15 Burpees

40 Air Squats

20 Sit-ups

10 Burpees

20 Air Squats

10 Sit-ups

5 Burpees

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