CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Rds /

10 Air Squats

10 Sit-ups

10 Arch-to-Hollow

BARBELL

BAR: Snatch Deadlift + Snatch High-pull + Snatch (EMOM x 7, work to a heavy set)

The “Snatch” is from the floor and can be a power or squat…member choice.

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rs/ 15 cap

5 Wall Walks | RX+ 30′ HSW

10 Goblet Squats, 45/35/25#

20 Lunges

40 DU’s

WOD

WOD: Metcon (Time)

15 cap /

50 Power Cleans, 135/95 | 115/80

50 Cals Bike

50 Pull-ups

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row