CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Back Squat (3×1)

1×3 @ 60%

1×3 @ 70%

1×3 @ 80%

3×1 @ 90%

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds: 4 Minute Clock

500m Row

Then, Max Rounds:

5 Dumbbell Hang Power Cleans, 50#/35#

5 Dumbbell Push Press, 50#/35#

5 Dumbbell Front Squat, 50#/35#