CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

5 Down & Backs (member choice)

21 Squats

15  PVC OHS

9 Wall Squats

15 Push-ups

21 Lunges

BARBELL

BAR: Snatch Grip Deadlift (5×1 @ 95%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 Rds /20 cap

Run 400m

40 Lunge

30 Sit-ups | RX+ GHD or T2B or combo

20 Push-ups

10 Pull-ups | RX+ Strict

WOD

WOD: Gwen (Weight)

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
WOD Video (be aurentonLike & Subscribe):

https://youtu.be/CBRA-w9bMdo

KIKR

KIKR: Metcon (AMRAP – Reps)

Fewest Pulls to get 30 Cals on Ski Erg