CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

10 Cals Bike

20 Slow Full Range of Motion Walking Lunges

10 Cals Ski

20 Sit ups

10 Cals Row

20 Push-ups

BARBELL

Deadlift + Power Clean + Hang Squat Clean (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 15 cap

30 Squats

20 KB Deads, 55/35 | 45/25

10/7 Cals Ski

WOD

WOD: Metcon (Time)

CFB Benchmark WOD – “Johnny” / 20 Cap

Run 400m

9 Squat Cleans, 115/80 | RX+ 155/105

6 Pull-ups | RX+ 1 Bar Muscle-ups

Run 400m

6 Squat Cleans, 135/95 | RX+185/115

15 Pull-ups | RX+ 3 Bar Muscle-ups

Run 400m

3 Squat Cleans, 155/105 | RX+ 225/135

21 Pull-ups | RX+ 6 Bar Muscle-ups

Run 400m

1 Squat Clean, 185/115 | RX+ 245/155

27 Pull-ups | RX+ 9 Bar Muscle-ups

KIKR

KIKR: Metcon (Time)

3 Min – Overhead Stationary Hold, 45/25/15#

2 Min – Squat Hold, 45/25/15#

1 Min – Hang Hold