CrossFit Bartlesville – CrossFit
Pre Stretch Primer
30 Calf Raises
10 Cal Bike
30 Jumping Jacks
10 Cal Row
30 Squats
BARBELL
BAR: Squat Clean (5×1 @ 95%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
10 Sit ups | RX+ T2B
20 Single-unders | RX+ DU’s
30 Mt Climbers | RX+ Jump Lunges
40 Russian Twists, 14/10/6#
WOD
WOD: Metcon (Time)
WOD Video (subscribe now!)
https://youtu.be/ezXK4u0Cr7o
10 Rds / 20 cap
1 Rope Climb
20 Alternating Single-arm Russian KBS, 55/35 | 45/25
30 Double-unders
KIKR
KIKR: Metcon (Time)
5 x Sled Push & Pull, 3/2/1