CrooFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

3 Power Cleans + 3 Front Squats (3×1)

1×1 @ 60%

2×1 @ 70%

3×1 @ 80%

% based off your 1RM power clean

3 PC + 3 FS = 1 rep

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

12 Pull-Ups

6 Squat Snatches, 95/65

12 Wall Balls, 20/14

6 Toes-to-Bar