CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Rounds /

5 Cals Bike

7 Step-back-step-up Burpees

ACCESSORY

Rest

BAR: Deadlift (5-4-3-2-1-1-1)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

15 Mt. Climbers

12 Step-ups, 24/20/16′

9 Sit ups | RX+ GHD Sit ups

6 Burpees

3 Push-ups | RX+ HSPU

WOD

WOD: Metcon (AMRAP – Reps)

3 Rounds

1 Min – max Cals Bike

1 Min – max T2B

1 min – max Clean & Jerk, 95/65 | 75/55

-rest 1 min

KIKR

KIKR: Metcon (AMRAP – Reps)

Max UB KBS, 55/35 | 45/25#