CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Shoulder Press (3×2)

1×10 @ 60%

2×5 @ 70%

3×2 @ 80+%

Metcon

Metcon (3 Rounds for time)

Every 7 Minutes for 3 Rounds. Each round is not a AMRAP its for time in that 7 minute time domain.

500m Row

10 DB Thrusters , 50/35

15 T2B

30 Wall balls , 20/14

15 T2B

10 DB Thrusters, 50/35
Add up all uncompleted reps during each 7min Round. Then do 1 burpee for every uncompleted rep after the 3rd round