CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 cap / Do it, Just Do it

3 Rds:

5 Cals Bike

7 Push-ups

9 Squats

BARBELL

BAR: Snatch (5×1 @ 90%)

Snatch = full squat snatch

ACCESSORY

A) Tire Flips, 5×5

B)Single-arm DB Row, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

10-9-8-7-6-5-4-3-2-1:

Burpees | RX+ Push-up + Burpee

10/8 cals bike after each set

WOD

WOD: Metcon (Time)

20 cap /

Row 50 cals

5 Rds of DT, 95/65 | 75/55

150 DU’s

10 Rds of Cindy

150 DU’s

5 Rds of DT, 95/65 | 75/55

Row 50 cals
**1 Round of Cindy:

5 Pull-ups

10 Push ups

15 Air Squats

**DT = 5 Rds of:

12 Deadlifts

9 Hang Power Cleans

6 S2O

KIKR

KIKR: Metcon (No Measure)

5 Sled Push & Push, add weight each set