CrossFit

CrossFit Skiatook – CrossFit

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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