CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
21 Squats
15 Sit ups
9 Burpees
BARBELL
BAR: Squat Clean + Thruster + Push Jerk + Split Jerk (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
12 cap /
Row 1500m
50 Push-ups | RX+ WBS, 20/14/10#
30 Ring Rows | RX+ Pull-ups
WOD
WOD: Metcon (Time)
10 Rds / 20 cap
3 Pull-ups | RX+ Muscle-ups (Ring or Bar)
5 Deadlifts, 225/155 | 185/105
7/5 Cals Bike
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row