CrossFit Skiatook – CrossFit

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Stretching and Mobility


1 power snatch + 1 Hang squat snatch (8×1)

Starting weight on the bar is your choice. Build up each round until you reach your 70% Hang power Snatch. If you reach that 70% before the 8 minutes is complete, stay at that weight. Enter your sets and reps based off when you hit that 70%


Metcon (Time)

30 Pull-ups

10 Burpee to plate 45/25

20 Pull-ups

20 Burpee to plate 45/25

10 Pull-ups

30 Burpee to Plate 45/25