CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (3×3)

1×3 @ 60%

2×3 @ 70%

3×3 @ 80% or greater

Metcon

Metcon (Time)

15-14-13-12-11-10

Pull-Ups

Thrusters 75/55

30-28-26-24-22-20

Sit-Ups

Front Rack Lunges, 75/55
Complete 15 Reps of the pull-ups and thrusters, then move to the 30 Reps of sit-ups and front rack lunges. So on and so on

The lunges are L=1 rep R =1 rep