CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 cap /

Row 300m

Lunge-Lunge-Squat to edge of turf

ACCESSORY

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 /

:30 Plank Hold | RX+ HS Hold

15/10 Cal Row

8 T2P | RX+ T2B

WOD

WOD A: Metcon (AMRAP – Reps)

15 Minute Clock:

5 Rounds of:

20/15 Cals Bike

15 Med Ball Sit ups, 20/14/10# |RX+ GHDSU

-then

AMRAP KBS, 55/35 | 45/25
Score – total KBS

WOD B: Metcon (Weight)

10 Minute Clock /

Find a 1 Rep Max Squat Clean Thruster

KIKR

KIKR: Metcon (Time)

100 Jump Lunges

BARBELL

Rest