CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 300m

21 Lunges

15 Sit ups

9 Burpees

Accessory

5×5, Glute Ham Raise

BARBELL

BAR: Squat Snatch (5×3 @ 70%, drop each rep)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

4 Rds /

M1 – 3 Wall Walks | RX+ 20′ HSW

M2 – 20 Sit up | RX+ V-ups

M3 – AMRAP KBS, 55/35 | 45/25

M4 – rest

WOD

WOD: Metcon (Time)

18 Cap /

21 Clean & Jerk 135/95 | 115/80

15 Sit ups | RX+ T2B

9/7 Cals Bike

21 Power Snatch 115/80 | 95/65

15 Sit ups | RX+ T2B

9/7 Cals Bike

21 Thruster 95/65 | 75/55

15 Sit ups | RX+ T2B

9/7 Cals Bike

KIKR

KIKR: Metcon (AMRAP – Reps)

Max Burpees :90