CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals Bike
10 Lunge-Lunge-Squat
10 Step Back Burpees
ACCESSORY
A) GHD Hip Ext or Rev Hyper, 5×5
B) Single-leg RDL, 5×5
BARBELL
BAR: Power Clean (5×4 @ 60%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 Burpees| RX+Strict Pull-up
10 Sit ups | RX+ V-ups
15 Squats | RX+ Pistols
WOD
WOD: Metcon (Time)
5 Rds / 15 Cap
12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overhead
3 Banded Bar-Muscle-ups | RX+ Bar Muscle-ups
*135/95 | 115/80
Scale as needed
KIKR
KIKR: Metcon (Time)
3 min OH Hold 45/25/15#
2 min Weighted Squat Hold, 45/25/15#
1 min Hang Hold