CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rounds / 5 cap
5 Burpees
10 Cals Bike
ACCESSORY
A) Hand Stand Hold, 5×5
VIDEO: https://youtu.be/ifZGkztLmdk
B) Clean High-pull, 5×5
VIDEO: https://youtu.be/fidmSMSa_Ag
BARBELL
BAR: Power Clean (5×4 @ 65%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 15 /
5 Half Burpees
7 Step-ups, 24/20/16″
9 KB Deads, 45/35/25#
Half Burpee
VIDEO: https://youtu.be/HfV1UBKzQTo
WOD
WOD: Metcon (Time)
15 cap /
21 Power Cleans, 155/105 | 135/95
21 Pull-ups
15 Hang Squat Cleans, 155/105 | 135/95
15 Pull-ups
9 Thrusters, 155/105 | 135/95
9 Pull-ups | RX+ BMU
Kicker
KIKR: Metcon (Time)
3 cap /
15 Burpees
21 WBS
9 Cals Bike