CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Run 100m

21 Squats

Run 100m

15 Sit ups

Run 100m

9 Burpees

BARBELL

BAR: Deadlift (5×5@70%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

40 Single-unders | RX+DU’s

30 Plank Shldr Taps | RX+ 30′ HSW

20 Squats

100m Run

WOD

WOD: Metcon (AMRAP – Reps)

20 cap / 5R’s:

Max Unbroken DU’s

Max Unbroken Pull-ups | RX+ Bar Muscle-up

*rest as needed b/w and after each round

KIKR

KIKR: Metcon (Time)

20 cals Bike

-rest 2 min

10 cals Bike