CrossFit Bartlesville – CrossFit

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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