CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 300m
30 Lunges
20 Squats
10 Push-ups
5 Cals Bike or Ski
ACCESSORY
BAR: Bear Complex (EMOM x 7, work to a heavy set)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
27-21-15-9 /
KBS, 35/25/15 | RX+ 70/55/35
9-7-5-3
Wall Walks | RX+ 20′ HSW each set
WOD
WOD: Metcon (AMRAP – Reps)
15 Clock /
300 Single-unders | RX+ 150 Double-unders
100 Sit ups | RX+ GHD
AMRAP S2O, 135/95 | 115/80
Score = total S2O
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20