CrossFit Bartlesville – CrossFit
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