CrossFit Bartlesville – CrossFit
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