CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 R’s /

5 Cals Bike

5 Pause Squats

5 Step-back, Step-up Burpees

BARBELL

BAR: Power Clean + STO + Front Squat + STO (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 Rds / 20 cap

100 Planking Shldr Taps

1 min Wall Squat hold

Run 800m or Row 1200m

25 Push-ups | RX+ HSPU

1 min Hang Hold | RX+ Chin Over Bar Hold

WOD

WOD: Metcon (AMRAP – Reps)

EMOM x 30

1 Squat Clean Thruster, 135/95 | 115/80

3 Pull-ups | RX+ 1 Bar Muscle-up

AMRAP DOuble-unders