CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 2 mins
21 Squats
15 Sit ups
9 Burpees
BARBELL
rezzzzzzzt
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
21-18-15-12-9-6-3 / 20 cap
Box Step ups, 24/20/16″
T2P | RX+ T2B or GHD or combo
100m single arm farmers carry after each rd, 55/35 | 45/25#
* 3 Brps each time u put the KB down
WOD
WOD: Metcon (Time)
30 cap
100 Front Squats, 95/65 | 75/55 || RX+ 135/95 | 115/80
*5 Burpees each break
-then
100 Ring Rows | RX+ Pull-ups
*5 Cals each Break