CrossFit

CrossFit Skiatook – CrossFit

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Stretching and Mobility

Strength

Front Squat (3×2)

12 min EMOM(3 Rounds)

Min 1 – 6 Front Squats @ 65%

Min 2 – 4 Front Squats @ 70%

Min 3 – 2 Front Squats @ 80%

Min 4 REST

All % are of your 1RM

Record your 3 sets of 2

Metcon

Metcon (Time)

2 Rounds:

400m Row

10 Hang Power Cleans, 135/95 RX+155/105

5 Ring Dips. RX+Ring MUs

10 Hang Squat Cleans, 135/95 RX+155/105

400m Run

2 Minute rest