PRIL 12, 2022

CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5-4-3-2-1

Lunges

Squats

Burpees

BARBELL

3 Position Clean (Work to a heavy set)

Floor, Knees, Pockets

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

15-12-9-6-3-6-9-12-15:

Push ups

KBS, 55/35 | 45/25#

Sit ups | RX+ T2B

*Run 100m after each rd.

WOD

WOD: Metcon (Time)

15 cap /

7 Bear Complex, 95/65 | 75/55

300 Single-unders | RX+ 100 Double-unders

7 Bear Complex 115/80 | 95/65

200 Single-unders | RX+ 75 Double-unders

7 Bear Complex 135/95 | 115/80

100 Single-unders | RX+ 50 Double-unders

KIKR

KIKR: Metcon (Time)

15 brps, 21 WBS, 9 Cals Bike