CrossFit Bartlesville – CrossFit
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