CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Lunge from turf to Rowers

Row 21 cals

Burpee Broad Jump from rowers to turf

ACCESSORY

A) Single-arm DB Snatch, 5×5

B) T2B, 5×5

BARBELL

BAR: Front Squat (5×2 @ 85%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 Rounds / 15 cap

50 Lunges | RX+ Jump Lunges

40 Push-ups

30 Sit ups | RX+ T2B or GHD

20/15 Cals Bike

10 Burpees | RX+ Push-up + Burpee Combo

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

6 HSPU | RX+ Strict

9 Cals Row

3 Snatches, 115/80 | 95/65

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3:

Man-makers, 50/35 | 40/25
VIDEO Demo:

https://youtu.be/iMNnvhg1JcM