CrossFit Bartlesville – CrossFit
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