CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

50 Jumping Jacks

30 Walking Lunges

10 Cals Bike

BARBELL

BAR: Snatch Deadlift + Hang Power Snatch + Overhead Squat (EMOM x 7)

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

EMOM x 16 /

Min 1 – 20 Squats

Min 2 – 40 Mt Climbers

Min 3 – AMRAP Bike

WOD

WOD: Metcon (Time)

3 Rds / 20 cap

50 Cal Row

15 G2O, 115/80 | 95/65

50 Double-unders

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups