CrossFit Bartlesville – CrossFit

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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