Its Friday!!!

CrossFit Skiatook – Boot Camp

View Public Whiteboard

Stretching and Mobility

Metcon

Metcon (Time)

21-15-9

Kettlebell Swing (you pick weight)

Calorie Bike

Then…….

400m Run

30 Wall Balls

20 Alt. Db Snatch (you pick weight)

10 Burpees

5 Devils Press (you pick weight)

10 Burpees

20 Alt. Db Hang cleans (you pick weight)

30 Wall Balls

400m Run

Skills

OPTIONAL – With time remaining work on them 12oz curls (if you want)