CrossFit Skiatook – CrossFit
Stretching and Mobility
Strength
Front Squat (3×2)
12 Min EMOM
min 1 – 6 Front Squats @ 65%
min 2 – 4 Front Squats @ 70%
min 3 – 2 Front Squat @ 75% + 5#
min 4 – REST
record your set of 2 @ 75% + 5#
Metcon
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
9 cal Bike RX+ 12 cal Bike
6 Burpee over bar
3 Squat Cleans 155/105 RX+ 225/155