CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 300m

21 Lunges

15 Sit ups

9 Burpees

BARBELL

BAR: Squat Clean (5×5 @ 60% of 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

6 Rounds for time of:

30 Squats

19 KBS, 45/35/25#

7 Ring Rows

400m Run

WOD

WOD: Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run