CrossFit Bartlesville – CrossFit

WOD Explanation VIDEO:
https://youtu.be/F0YiKGMSc9w

View Public Whiteboard

Pre Stretch Primer

50 Heel Raises

30 Arch to Hollow

Down & Backs: High-knees, Butt Kicks, Punters, Side2Side Shuffle

30 Lunges

50 Jumping Jacks

BARBELL

BAR: Deadlift + Power Clean + Hang Squat Clean (EMOM x 7, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner AMRAP 20 /

80 Mt Climbers

70 Squats

60 Single-unders | RX+ DU’s

50 Pull-ups

40 Box Jumps

30 Box Dips

20 Plate G2O, 45/25/15#

10 Burpees to plate

WOD

WOD: Metcon (Time)

10 Rds / 15 cap

5 Cal Ski

3 Bar Muscle-up

1 Bear Complex, 135/95 | 115/80
WOD Explanation VIDEO:

https://youtu.be/F0YiKGMSc9w

KIKR

BAR,: 1000m Row (Time)

Max Effort 1000m Row
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