CrossFit Bartlesville – CrossFit
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