CrossFit Bartlesville – CrossFit
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