CrossFit Bartlesville – CrossFit
Pre Stretch Primer
1 Min – Bike
21 Squats
15 Sit ups
9 Burpees
1 MIn – Row
BARBELL
BAR: Power Clean + Push Press + Push Jerk + Split Jerk (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
10 KBS, 45/35/25#
15 Step ups, 24/20/16″
20 Squats
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
Row 20/15 Cals
5 HSPU | RX+ 20′ HSW
5 Front Squats, 155/105 | 135/95 (floor)
KIKR
KIKR: Metcon (No Measure)
Sled Push & Pull, increase load each set