CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
15 Lunge-Lunge-Squat
9 Push ups
ACCESSORY
A) Dips, 5×5
B) Rev. Lunge + Same Leg Box Step-up + Opp. Leg Knee Drive, 5×5
BARBELL
BAR: Squat Clean Thruster + Hang Squat Clean Thruster (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOMx15 /
M1 – 21 Sit ups
M2 – 15 Lunges
M3 – AMRAP Burpees
WOD
WOD: Metcon (Time)
18 cap /
30/24 Cal Row
30 Power Clean, 115/80 | 95/65
30 T2B
30/24 Cal Bike
30 Power Snatch, 115/80 | 95/65
30 GHD Sit ups
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3 – KBS, 45/35/25#