CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

30 Jumping Jacks

30 Lunges

20 Cals Row

20 Sit ups

10 Cals Ski

10 Push-ups

ACCESSORY

Athlete choice. You choose the weakness you want to work on. Need help? ask your coach.

BARBELL

BAR: Back Squat (5×2 @ 90%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds)

EMOMx16:

5 Pull-ups | RX+ 2 Bar MU’s

30 Single-unders | RX+ 20 DU’s

WOD

WOD: Metcon (AMRAP – Reps)

1 min – Max Power Snatch, 75/55/35

-rest 1 min

3 min – Max Cals Bike

-rest 1 min

1 min – Max Power Clean, 75/55/35

-rest 1 min

3 min – Max Double-unders

-rest 1 min

1 min – Max Thruster, 75/55/35

-rest 1 min

3 min – Max Cals Ski

KIKR

KIKR: Metcon (Time)

50 Burpees