CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row or Bike 3 mins

15 Squats

9 Step-back Step-up Burpees

ACCESSORY

A) Single-arm DB Snatch, 5×5

B) Knee-ups or T2B, 5×5

BARBELL

BAR: Front Squat (1-1-1-1-1, work to a heavy set or new 1 Rep Max)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds / 15 cap

20 WB Thrusters, 20/14/10# | RX+ WBS

30 Plank Shoulder Taps

40 Russian Twists, 20/14/10#

50 Single-unders | RX+ DU’s

WOD

WOD: Metcon (Time)

15 cap /

10-9-8-7-6-5-4-3-2-1

T2B

1-2-3-4-5-6-7-8-9-10

Front Squats, 135/95 | 115/80

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3:

Single-arm DB Man-maker, 50/35/20#
VIDEO: https://youtu.be/1oWZ2TSEDd0