CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Weightlifting

1 Clean + 1 Hang Clean + 1 Jerk (3×1)

3×1 @ 60%

3×1 @ 70%

3×1 @ 80%

% based off 1RM Hang Clean

Metcon

Metcon (Time)

4 rounds

9 Deadlifts 155/105 RX+225/155

200m Run with wall Ball 20/14

6 Matador Dips RX+ Ring Dips

200m Run with wall ball 20/14

3 Clean & Jerks 155/105 RX+225/155