CrossFit Bartlesville – CrossFit

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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