CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

Snatch Balance (3×3)

1×3 @ 60%

1×3 @ 70%

3×3 @ 80%

Metcon

Metcon (Time)

21-15-9

Over head squats 135/95 RX+155/105

Box Jumps 24/20 RX+30/24

200m sprint on dashes

New Section

@ 6:30p.m. we will be running 1 mile in HONOR of Corporal Kyle Jeffrey Davis – Washington County Sheriff’s Office (OK) in support of Zechariah from running 4 heroes. https://running4heroes.org/

If you don’t know about Zach and running 4 heroes, Look him up this kid is doing amazing things.

If you are in the 6:15 class please try to drop what you are doing and knock out this mile in honor of Cpl. Davis. (Bring your vest if you got one)