CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals Row
21 Squats
15 Cals Ski
15 Sit ups
9 Cals Bike
9 Burpees
ACCESSORY
Member choice
BARBELL
BAR: Deadlift (1-1-1-1-1, find a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
4 Rds / 20 cap
21 KBS, 55/35 | 45/25#
100 SIngle-unders | RX+ 50 Double-unders
9 Goblet Squat, 55/35 | 45/25#
Row or SKi 21/15 Cals
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
9 Pull-ups | RX+ 3 Bar Muscle-ups
7 Hang Squat Snatch, 75/55/35#
7/5 Cals Bike
KIKR
KIKR: Metcon (Time)
4 Cap /
12 Burpees
30 Jump Lunges
9 Burpees
30 Jump Lunges
6 Burpees