CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 300m

30 Lunges

Row 200m

20 Sit ups

Row 100m

10 Burpees

BARBELL

BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

6 Rds / 15 cap

15/12 Cals Bike

10 Pushups

10 Ring Rows | RX+ Pullups

10 Box Step ups, 24/20/16#

WOD

WOD: Metcon (Time)

10 Rds / 15 cap

30 Double-unders

3 Squat Clean Thruster, 95/65 | 75/55

—–

RX+

10 Rds / 15 cap

30 Double-unders

20′ HSW

3 Squat Clean Thruster, 135/95 | 115/80

KIKR

KIKR: Metcon (Time)

20 Cals Bike

–rest 1 min

10 Cals Bike