CrossFit Skiatook – Boot Camp

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Stretching and Mobility


Thunderstruck Burpees


Metcon (No Measure)

30 min Time Cap

1. Run 800m with wall ball – Stop at all even intervals to and from and complete 25 wall ball squats

2. Run 800m – Stop at all odd intervals and complete 15 push-ups

3. Complete 400m farmers carry with DB – Complete 12 shoulder presses at every 100m interval

4. Complete 400m run with wall ball

5. Complete 100m DB farmers carry