CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

30 Squats

20 Sit ups

10 Burpees

5 Cals Bike

BARBELL

BAR: Snatch Deadlift + Snatch High-pull + Hang Squat Snatch (EMOM x 7, work to a heavy set)

ACCESSORY

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 15 Cap

20 KBS, 45/35/25#

25 Squats

30 Jump Jacks’s | RX+ Double-unders

35 Russian Twists, 14/10/6#

WOD

WOD: Metcon (Time)

15 cap /

50 Ground to Overhead, 135/95 | 115/80

*1st break 3 burpees, 2nd break 4 burpees, etc.

KIKR

KIKR: Metcon (Time)

20 cals Bike