CrossFit Bartlesville – CrossFit

WOD Video Explanation:
https://youtu.be/Jos7T8bOKpc

View Public Whiteboard

Pre Stretch Primer

Row or Bike 3 mins

30 Squats

20 Sit ups

10 Push-ups

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 20 cap

20 Knee-ups | RX+ T2B or GHD

15 MB Thruster, 20/14/10# | RX+ WBS

10 Burpees

WOD

WOD: Metcon (Time)

20 Cap /

60 SIngle-arm DB Snatch, 50/35/20

50 Box Step or Jump Overs, 24/20/16″

40 Burpees

30 /24 Cal Bike

20 Push-ups | RX+ HSPU

10 Laps Around CF Building
WOD Video Explanation:

https://youtu.be/Jos7T8bOKpc

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row