CrossFit 1/19/21

CrossFit Skiatook – CrossFit

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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

min 5 – 2 Front Squat @ 75% + 5#

min 6 – 4 Front Squats @ 70%

min 7 – 6 Front Squats @ 65%

min 8 – REST

min 9 – 6 Front Squats @ 65%

min 10 – 4 Front Squats @ 70%

min 11 – 2 Front Squat @ 75% + 5#

min 12 REST

record your set of 2 @ 75% + 5#

Metcon

Metcon (Time)

5 rounds for time

50 DUs

20 Overhead plate Alt. Lunges 45/25

10 Burpee to Plate 45/25

25 Air Squats