CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Rds / 5 Cap

5 Cals Bike

7 Sit ups

9 Squats

ACCESSORY

A) Snatch High-Pull, 5×5

VIDEO: https://youtu.be/cRR87TYYGkE

B) Seated Box Jump, 5×5

VIDEO: https://youtu.be/k-z2ftl1Z04

BARBELL

BAR: Power Snatch (5×4 @ 65%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

5 Rounds /

3 min clock

Row 300m

15 Sit ups | RX+ GHD Sit ups

AMRAP Burpees

-rest 1 min
*score = total burpees across 5 rounds

WOD

WOD: Metcon (AMRAP – Reps)

5 Rds / 20 Clock

Max UB WBS, 14/10/6#

1 Min Max Cals Bike
*rest strategically

*must complete 5 Rds to be RX

KIKR

KIKR: Metcon (Time)

3 min OH Hold, 45/25#

2 min Weighted Squat Hold

1 min Hang Hold