CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

10 Cals Bike

5 Push-ups

10 Lunge-Lunge-Squat

5 Push-ups

10 Sit ups

ACCESSORY

A) Snatch High-Pull, 5×5

VIDEO: https://youtu.be/WXoIHlJ7u4s

B) Seated Box Jump, 5×5

VIDEO: https://youtu.be/64OAo8kINPQ

BARBELL

BAR: Power Snatch (5×5 @ 55%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 Cap /

50/40 Cal Row

10 Burpees

40 Mt. Climbers | RX+ Jump Lunges

10 Burpees

30 Ring-Rows | RX+ Pull-ups

10 Burpees

40 Mt. Climbers | RX+ Jump Lunges

10 Burpees

50/40 Cal Row

10 Burpees

WOD

WOD: Metcon (AMRAP – Reps)

EMOM x 12 /

5 Power Clean & Jerk, 135/95 | 115/80

AMRAP DU’s

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row