CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Overhead Squat (3×2)

12 Min EMOM

min 1 – 6 OHS @ 55%

min 2 – 4 OHS @ 65%

min 3 – 2 OHS @ 70%

min 4 – REST

record your set of 2 @ 70%

Metcon

Metcon (Time)

5 rounds

50 DUs

200m run

2 Hang squat cleans 155/105 RX+185/125

10 cal bike

Murph Prep

MOVEMENT PREP

NOT FOR TIME

5 Rounds with a vest

5 push-ups

10 pull-ups

5 push-ups

15 air squats