Rowing, Balls to da Walls

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Accessory Work

Take 15 min or so to work on:

Tire Flips

Sled pushes and pulls

Push down and pulling it back


Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target