CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

50 SIngle-unders

21 Squats

15 Cal Row

15 SIt ups

9 Cals Bike

9 Burpees

50 SIngle-unders

BARBELL

BAR: Bear Complex (EMOM x 7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

75 Squats

30 Push ups

2 min Handstand-hold (1 rep) | RX+ 100′ HSW (1 rep)

30 Push ups

75 Squats

WOD

WOD: Metcon (Time)

15 cap /

50 KBS, 55/35 | 45/25

40 T2P | RX+ T2B

30/24 Cals Bike

20 Burpees

30/24 Cals Bike

40 Sit ups | RX+ 40 GHD

50 WBS, 20/14/10#

KIKR

KIKR: Metcon (AMRAP – Reps)

1 min – max cals Bike

1 min – max Burpees

1 min – max cals Bike