CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

21 Squats

15 Cals Bike

9 Step back, Step up Burpees

BARBELL

BAR: Snatch (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)

*Full squat

ACCESSORY

A) Tire Flips, 5×5

B) Single-arm DB Row, 5×5

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

15 Bear Hug Med Ball Squats, 20/14/10#

5 Cals Bike

15 Mt Climbers

5 Burpees

WOD

WOD: Metcon (AMRAP – Reps)

Partner / 7 Rounds

3 min clock

Row 21 cals

15 Burpees

Max KBS, 55/35 | 45/25
*Score = total KBS

KIKR

KIKR: Metcon (Time)

100 Jump Lunges