Love hurts

CrossFit Skiatook – Crossfit/Bootcamp blended

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Metcon

Metcon (No Measure)

Wod1

Tic-tac-toe knock out

Metcon

Metcon (Time)

Wod 2

30-20-10

Hand release Push-ups

KB Swings

10-20-30

Sit-ups

Air Squats
3-2-1 Go

Partner 1 will start on sit-ups

Partners can switch at any time but the sequence has to be completed before moving onto the next two movements. score is time for completion of all movements

Metcon

Metcon (Time)

Wod 3

“FranTastic”

21-15-9

Thrusters

Pull-ups
3-2-1 Go

Partner A starts with 21 Thrusters after 21 thrusters have been completed.

Partner B will then start 21 pull-ups after 21 pull-ups have been completed

Partner A and B will both need to complete 15 thrusters and 15 push-ups. After the last pull-up is completed.

Partner B will then start the 9 Thrusters after completion of the 9 thrusters then

Partner A can start the 9 pull-ups. Time will stop after the last pull-up is completed.