CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

15 Lunge-Lunge-Squat

Bike 10 Cals

5 Burpees

BARBELL

BAR: Split Jerk (5×3 @ 65%)

BODY WEIGHT MOSTLY

WOD: Metcon (AMRAP – Rounds and Reps)

Death By Burpees

EMOM starting:

1st minute – 1 burpee

2nd minute – 2 burpees

3rd minute – 3 burpees

Continue this pattern until you cannot complete burpees for the required minute.
*Note: do as many as possible in your last minute even if you dont think u will complete the required burpees for that round / minute.

WOD

WOD: Metcon (Time)

Partner / 20 cap / Any order

20 Sled Push & Pull, 2/1/0

40 Pull-ups

60 Clean & Jerks, 135/95 | 115/90

80 Push-ups

100 Cal Row

*do 3 synchro burpees EMOM

KIKR

KIKR: Metcon (Time)

Max Overhead Hold, 45/25/15# plate

RX+ Handstand Hold against wall