CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 300m

10 Lunge-Lunge-Squat

15 Arch to Hollow

20 Sit ups

ACCESSORY

A) Snatch High-Pull, 5×5 (increase load each set)

B) Seated Box Jump or SBJ to Snatch Land, 5×5

BARBELL

BAR: Power Snatch (1-1-1-1-1, FInd a heavy set or a new 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds /18 cap

50 SIngle-unders | RX+ DU’s

20 Squats

10 Sit ups | RX+ T2B

5 Cals Bike

WOD

WOD: Metcon (AMRAP – Reps)

EMOM x 15

10 / 7 Push-ups

AMRAP KBS, 55/35 | 45/25#

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row