CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 2 mins
30 Lunges
20 Sit ups
10 Push-ups
BARBELL
BAR: Snatch Deadlift + Power Snatch + Hang Squat Snatch (EMOM x 7, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
44-33-22
Squats
22-16-22
Burpees
*Run 200m after each round
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 /
5 Cals Bike
5 Power Cleans, 95/65 | 75/55
5 Hand Release Push-ups | RX+ Strict Deficit HR Push-up, 4/2/1″
KIKR
KIKR: Metcon (Time)
20 cals Bike
-rest :90
10 cals Bike