CrossFit Bartlesville – CrossFit
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