CrossFit Bartlesville – CrossFit

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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