CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Bike 10 Cals
10 Lunge-Lunge-Squat-Burpee
10 Ring Rows or Strict Pull-ups
10 Strict as Possible Push-ups
BARBELL
BAR: Snatch (5×1 @ 85%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 /
10 Pull-ups | RX+ C2B
1 Wall Walk | RX+ 12′ HSW
10 Cals Ski
1 Wall Walk | RX+ 12′ HSW
10 sit ups | RX+ GHD Sit ups
WOD
WOD: Metcon (Time)
20 Cap / 30 Rds
1 Snatch
1 Bar Facing Burpee
1 Clean & Jerk
1 Bar Facing Burpee
1 Thruster
*135/95 | 115/80
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20