CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
-then
3 Rds /
10 Squats
3 Burpees
BARBELL
BAR: 2 Power Cleans + 3 Front Squats (EMOM x 7)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
Run 800
Max Rounds & Reps of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
300 Double-unders
Max Rounds & Reps of DT:
12 Deads
9 Hang Power Clean
6 Shoulder to Overhead
*95/65 | 75/55
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20