CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Rds /

5 cals Bike

30 Jumping Jacks

9 Squats

BARBELL

BAR: Split Jerk (5×1 @ 85%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

27-21-15-9-6 / 15 cap

Cals Bike

Box Step ups, 30/24/20″

50 Single-unders after each rd | RX+ 25 DU’s

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 15 / add 1 rep to each exercise, each round /

1 Hang Squat Clean Thruster, 95/65 | 75/55

2 Pull-up

3 Cals Ski

KIKR

KIKR: Metcon (Time)

3 min OH Hold 45/25#

2 min Weighted Squat Hold, 45/25#

1 min Hang Hold