CrossFit Skiatook – CrossFit
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
