Crossfit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

2 Hang Power Snatches + 1 Hang Squat Snatch

10 minutes Emom. Start with an empty bar and build up each round until you reach your 80% Hang power Snatch. If you reach that 80% before the 10 minutes is complete, stay at the load. Enter your sets and reps based off when you hit that 80%

Metcon

Metcon (Time)

25 min cap

3k Row

Every 3 minutes

4 Thrusters 95/65 RX+135/95

6 T2B