CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 500m

30 Lunges

20 Sit ups

10 Burpees

BARBELL

BAR: Snatch High-pull + Hang Snatch + Snatch Balance + Overhead Squat (EMOM x 7)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

50-40-30-20-10: Single-unders | RX+ DU’s

10-20-30-40-50: KBS, 55/35 | 45/25#

*Do 15 T2P after each set of KBS | RX+ T2B

WOD

WOD: Metcon (Time)

15 cap /

Row 500m

5 Hang Squat Cleans, 135/95 | 115/80

Row 400m

10 Hang Squat Cleans, 135/95 | 115/80

Row 300m

15 Hang Squat Cleans, 135/95 | 115/80

Row 200m

20 Hang Squat Cleans, 135/95 | 115/80

Row 100m

KIKR

KIKR: Metcon (AMRAP – Reps)

1 Minute – Max Burpees

-rest 1 min

1 Minute – Max Burpees