CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
Row 300m
10 Lunge-Lunge-Squat
15 SIt ups
10 Burpees
BARBELL
BAR: Bear Complex (EMOM x 7, work to a heavy set)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOM x 15 /
Min 1 – 9 Burpees | RX+ Burpee Pull-ups
Min 2 – 12/9 Cals Bike
Min 3 – AMRAP KB Sumo Deadlift High-pull, 55/35 | 45/25
KB Sumo Deadlift High-pull
Video Demo:
https://youtu.be/0xpSOScnr1E
WOD
WOD: Metcon (Time)
For time / 18 cap
90 Double-unders
75 WBS, 14/10/6
60 Lunges
45 Cal Row
30 Ground to Overhead, 135/95 | 95/65
15 Burpees
KIKR
KIKR: Metcon (Time)
100 Jump Lunges