CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

30 Pause Squats

20 Sit ups

10 Cals Bike

BARBELL

Rest

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

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOM x 18 /

Min 1 – 10/7 Cals Bike|

Min 2 – 15 Sit-ups | RX+ V-ups

Min 3 – AMRAP Burpees | RX+ Strict Burpees

WOD

WOD: Metcon (Time)

3 Rds / 15 cap

30 KBS, 45/35/25# | RX+ 30 Single-arm DB Snatch, 50/35/20

150 Single-unders | RX+ 50 DU’s

30 Sit ups | RX+ 30 GHD or T2B or combo

KIKR

KIKR: Metcon (AMRAP – Reps)

Max Overhead Hold, 95/65/45# bar
Each second = 1 rep