CrossFit Skiatook – CrossFit
Stretching and Mobility
Strength
Overhead Squat (3×3)
1×5 @ 60%
2×3 @ 70%
3×3 @ 80%
Based off your 1RM
Metcon
Metcon (Time)
4 rounds (20 min cap)
12 T2B
12 Box Jump Overs 24/20
12 Overhead Squats 95/75
Time remaining in 20mins Max Bear complex
Bear Complex (1×1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
