Call Us: (918) 893-4262

WEDNESDAY

25
Jan

WEDNESDAY

KO IN THE OK IS THIS WEEKEND!

***GYM WILL BE CLOSED THIS SAT. & SUN, JAN. 29TH & 30TH!***
***BEGINNER’S CLASS MON, WED, THUR @ 6:30 PM!***
***2022 CROSSFIT OPEN STARTS FEB. 24TH…ARE YOU READY?!***

“PATCHWORK”

16 min AMRAP

25m HS Walk

2 Rounds

10 SA Db Push Press (50/35)

8 Bodybuilders

6 Toes to Bar


SHOULDER PREHAB

3 Sets For Quality

10 Lying Ext. Rotations ea/s

10 Wall Slides

20 sec Deadhang


EXTRA CREDIT

Rings

5 Sets

5 Ring Dips 3301

Rest as needed

OR

15-20 sec Jump to Support on Rings

OR

15-20 sec Support on Boxes

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