CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Jog Down & Back 10x

Lunge-Lunge Squat Length of floor

50 Jumping Jacks

BARBELL

BAR: Squat Clean Thruster + Hang Squat Clean Thruster (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

30 Burpees

60 Knee ups | RX+ V-ups

20 Push ups

40 Sit ups | RX+ GHD Sit ups

10 Push- up- + Burpee Combo

20 T2P | RX+ T2B

WOD

WOD: Metcon (Time)

10 Rds / 20 cap

5 T2B

10 Hang Power Cleans, 115/80 | 95/65

5 Cals Bike

15 WBS

5 Burpees

20 DU’s

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups