CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
30 Lunges
50 Jumping Jacks
ACCESSORY
A) Snatch High-Pull, 5×3
VIDEO: https://youtu.be/WXoIHlJ7u4s
B) Seated Box Jump, 5×5
VIDEO: https://youtu.be/k-z2ftl1Z04
BARBELL
BAR: Power Snatch (5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
3 Burpees
9 Cal Row
3 Burpees
12 KB Deadlifts, 70/55/35
WOD
WOD: Metcon (Time)
7 Rounds / 15 cap
10 Power Cleans 115/80 | 95/65
20 WBS, 20/14/10#
30 DU’s
KIKR
KIKR: Metcon (Time)
100 Jump Lunges