CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (3×2)

12 min EMOM(3 Rounds)

Min 1 – 6 Front Squats @ 65%+5#

Min 2 – 4 Front Squats @ 70%+5#

Min 3 – 2 Front Squats @ 75%+5#

Min 4 REST

All % are of your 1RM

Record your 3 sets of 2

Metcon

1/2 Murph (Time)

1/2 Murph

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

With 20# vest