CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

20 Cals Row

15 Cal Ski

10 Cal Bike

BARBELL

BAR: Squat Clean (5×3 @ 80%)

Slow motion Video:

https://youtu.be/4YJ_L7jqgoA

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 20 cap

60 Single-unders | RX+ 30 DU’s

2 Pull-ups | RX+ Bar MU’s

4 DB Snatch, 50/35 | 40/25#

8 Step ups, 24/20/16 | RX+ 30/24/20″

16 Sit ups

WOD

WOD: Metcon (No Measure)

WOD Video Breakdown:

https://youtu.be/KuwfQEe1WaA

EMOM x 20

3 Deadlifts

2 Hang Squat Clean

1 Ground to Overhead

*115/80 | 95/65
*No score. Just do work.

KIKR

KIKR: Metcon (Calories)

Tabata Bike, 10-20