CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

Row 300m

20 Lunges w/ arms extended (locked-out) overhead

Bike 10 Cals

10 Push-ups (2 second pause at top)

30 Jumping Jacks

10 Sit ups or V-ups

WOD

WOD: Metcon (AMRAP – Reps)

Teams of 3 / AMRAP

WOD #1 / AMRAP 13

Bike 10 cals

15 Burpees

Max UB WBS, 14/10/6#

-rest 2

WOD #2 / AMRAP 13

Row 15 cals

30 Lunges

Max UB KBS, 55/35 | 45/25

-rest 2

WOD #2 / AMRAP 13

Run 100m

15 Pull-ups

Max UB Power Clean, 95/75/55