CrossFit Skiatook – CrossFit
Stretching and Mobility
Weightlifting
2 Hang Power Cleans + 1 Hang squat Clean (10×1)
start with an empty bar and slowly build on each round until you reach 80% of your hang power clean. If you reach your 80% before the 10 minutes is complete, stay at the weight for the remainder.
Metcon
Metcon (AMRAP – Reps)
4 Rounds:
2 minute clock
8 Clusters, 95/65
8 Box jump overs 24/20
Max Calories on the Bike
Rest 90 Seconds
Score is total cals
