CrossFit Bartlesville – CrossFit
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