CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cal Row
15 Push-ups
10 Ring Rows
10 Air Squats
10 Cal Bike
ACCESSORY
A) Kick to HS Hold, 5×5
B) Clean High-pull, 5×5
BARBELL
BAR: Power Clean (5×2 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rounds / 15 cap
15 Lunges | RX+ OH Lunge, 45/25 | 35/25# plate
15 Sit ups | RX+ GHD Sit ups
15 Cal Row
WOD
WOD: Metcon (Calories)
15 minute clock /
100 WBS, 14/10/6#
100 KBS, 55/35 | 45/25
AMRAP Cals Bike
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3: Push-ups