CrossFit Owasso – CrossFit

Warm-up

Warm-up (No Measure)

2:00 of Couch Stretch each side

then

3 Rounds

20 Lunges

10 KB Snatches (5 each arm) light weight

Mobilize for Back Squat

Weightlifting

Metcon (Weight)

Back Squat 5 sets of 5 reps at 90%

of last weeks 5RM

Search Weightlifting+MisFit BackSquat

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

7 Hang Power Cleans 135/95lbs

7 HSPU

Extra Work

Metcon (Time)

Row 5k

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