JAN 21, 2022

CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

15 Squats

10 Cals Bike

5 Burpees

ACCESSORY

A) Rope Climb, 5×5

B) Single-arm DB Snatch, 5×5

Video Demo: https://youtu.be/3mlhF3dptAo

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOMx16:

1 min – Row

1 min – Box Jump 24/20/16″

1 min – Hollow Rocks | jRX+ V-ups

1 min – rest

WOD

WOD: Metcon (Time)

15 CAP /

55 Cal Row

55 Burpees

55 Power Clean, 135/95 \ 115/80

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row

BARBELL

BAR: Back Squat (5-4-3-2-1, work to a heavy nset)