CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals Bike
10 PVC Pass Thru’s
10 PVC Overhead Squats
10 PVC Snatch Balance
10 Handstand Attempts
ACCESSORY
A) Single-arm DB Snatch, 5×5
B) Knee-ups or Toe Flicks or T2B, 5×5
BARBELL
BAR: Front Squat (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
5 Rounds /
M1 – 10/7 Cals bike
M2 – 9 Burpees
M3 – AMRAP Jump Lunges
-rest 1 min
WOD
WOD: Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups
KIKR
KIKR: Metcon (No Measure)
5 Sled Push & Pull