CrossFit Bartlesville – CrossFit
Pre Stretch Primer
7-5-3
Cals Bike
Push-ups
Squats
Handstand Attempts
BARBELL
BAR: 3 Deadlifts + 1 Hang Power Clean + 2 Front Squats (EMOM x 7)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 /
Run 200m
20 Plank Jacks | RX+ 20′ HSW
20 Lunges | RX+ Step-ups, 30/24/20″
60 Single-unders | RX+ 20 DU’s
WOD
WOD: Metcon (Time)
15 cap / Partition Anyhow
60 Pull-ups | RX+ 30 Muscle-ups (Ring or Bar)
45/30 Cals Bike
30 Single-arm Man Makers, 50/35 | 40/25
KIKR
KIKR: Metcon (Time)
Empty Sled Push & Pull (outside), 50m down & 50m back
*use harness to pull down & drag back