CrossFit Bartlesville – CrossFit
WOD Video:
https://youtu.be/-OHbhRlRf4M
Pre Stretch Primer
Row 500m
30 Lunges
15 Sit ups
BARBELL
BAR: Snatch Grip Deadlift (5×2@90%, drop first rep if needed)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
30 lunge | RX+ Med Ball OH Lunge, 14/10/6#
15 sit ups | RX+ GHD or T2B
30 WB Thrusters | RX+ Ceiling, 14/10/6#
15 Ring Rows | RX+ pull-ups
WOD
WOD: Diane (Time)
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups
WOD Video:
https://youtu.be/-OHbhRlRf4M
Masters: 205/135
Scale options for HSPU: Push Press 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
50 Cals Ski