CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Sets /
5 Cal Bike
10 Squats
ACCESSORY
A) GH Hip Extension or GH Raise, 5×5
B) Single-arm DB Thruster, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 12 /
5 Push-ups
15 Air Squats
*Add 1 Push-up each rd
Rd 1 = 30 reps
Rd 2 = 31 reps
Rd 3 = 32 reps
Rd 4 = 33 reps
Rd 5 = 34 reps
etc.
WOD
WOD: Metcon (Time)
3 Rounds / 20 cap
Row 1000m
21 Thrusters, 95/65 | 75/55
KIKR
KIKR: Metcon (Calories)
1 minute Max Cals Bike
-rest 1 min
1 minute Max Cals Bike
BARBELL
BAR: Snatch Deadlift + Hang Power Snatch + Overhead Squat (EMOM x 7, work to a heavy set)
Scoring is incorrect
Should be 1×1
Change 3 to 1 and enter weight for heaviest set