CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

3 Rds /

5 Cals Bike

10 Sit ups

15 Lunges or Squats

BARBELL

BAR: Snatch Grip Deadlift (5×3 @ 80%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 13

3 Burpees

3 T2Post | RX+ GHDSU or T2B or any combo

3 Squats

*Increase 1 rep each round to each exercise

WOD

WOD: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
WOD. Idea:

https://youtu.be/NuSHiVSai8w

*Power or Squat Cleans

**Masters, 115/80

KIKR

KIKR: Metcon (AMRAP – Reps)

Max UB Single-arm KBS, 55/35 | 45/25
Video Demo:

https://youtu.be/KKumMhxKapw