CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 500m
20 Lunges
15 Sit ups
9 Step Back – Step up Burpees
BARBELL
BAR: Front Squat (5×5 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
Run 800m
30 Burpees | Strict Burpees
Row 50 Cals
WOD
WOD: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 / 20 cap
Bar Facing Burpees
Squat Clean, 3/4 Body Weight
Handstand Push-ups
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3: Push-ups