CrossFit Bartlesville – CrossFit
Pre Stretch Primer
30 Squats
20 Sit ups
10 Push-ups
5 Cals Ski Erg
BARBELL
BAR: Split Jerk (1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 14 /
10 Burpees
20 Lunges
60 Flutter Kicks | RX+ Sit-ups
WOD
WOD: Metcon (Time)
CFB Benchmark WOD – “B-Dub” / 30 cap
800m Run
21 C&J, 135/95 | 115/80
21 Pull-ups
800m Run
15 C&J, 155/105 | 135/95
15 Pull-ups
800m Run
9 C&J, 175/115 | 155/105
9 Pull-ups
“B-Dub”, formerly known as Bryon Waits.
KIKR
KIKR: Metcon (Calories)
AMRAP 3:
Cals Bike