CrossFit Bartlesville – CrossFit
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