CrossFit Bartlesville – CrossFit

View Public Whiteboard

Pre Stretch Primer

Row or Bike 2 mins

15 Lunge-Lunge-Squat

9 HS Attempts or Arch-to-Hollow

6 burpees

BARBELL

BAR: Squat Clean (5×2 @ 85%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

21-15-9-15-21 / 15 cap

Burpees | RX+ Strict Burpees

Cals Row

*100m run after each set

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

WOD Video:

https://youtu.be/LF4172Ohpis

AMRAP 15 /

100 Single-unders | RX+ 50 Doubles

10 Pull-ups | RX+ 3 Bar Muscle-ups

5 Hang Sqt Cleans, 135/95 | 115/80 | RX+ UB HSC, 155/105 | 135/95
WOD has been edited from video.

KIKR

KIKR: Metcon (Time)

7 Rope Climbs