CrossFit Bartlesville – CrossFit
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