CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Down & Backs
10 Cal Ski
30 Squats
10 Ring Rows
5 Cals Bike
ACCESSORY
Member Choice
BARBELL
BAR: Back Squat (5×1 @ 95%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
20 cap /
Partition Anyhow /
100/80 Cals Bike
100 Burpee Box Over, 24/20/16″
100 Plate G2O, 45/25/15#
WOD
WOD: Metcon (Time)
WOD Video: https://youtu.be/exyOHpdIGFQ
20 cap /
30 Deads, 225/155 | 205/135
20 Back Squats, 225/155 | 205/135
10 Bench Press, 185/95 | 135/75
5 Power Cleans, 205/135 | 185/115
3 S2O, 185/115 | 155/95
1 Bear Complex , 185/105 | 155/95
3 S2O, 185/115 | 155/95
5 Power Cleans, 205/135 | 185/115
10 Bench Press, 185/95 | 135/75
20 Back Squats, 225/155 | 205/135
30 Deads, 225/155 | 205/135
*some modifications have been made since the making of the WOD Video.
KIKR
KIKR: Metcon (Calories)
1 min – Max Effort Bike
rest 2 mins
1 min – Max Effort Bike