CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cal Row
21 Squats
15 Cal Ski
15 Push-ups
9 Cals Bike
9 Burpees
BARBELL
BAR: Squat Clean (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds)
4 Rds
M1 – 5 Cal Ski
M2 – 10 T2Post | RX+ Double-tap T2B
M3 – 20 PVC OH Squat | RX+ Barbell
M4 – 30 Singles | RX+ 30 Single-under + Double-under combo
M5 – rest | RX+ 20′ HSW
*Best possible score is 4 rounds
WOD
WOD: Metcon (Time)
WOD Video:
https://www.youtube.com/watch?v=ehTDvwbkcZY
18 cap /
21-15-9 Power Cleans 135/95, T2B
12-9-6 Hang Squat Cleans 155/105, HSPU
9-6-3 Front Squat (floor) 185/115, Ring Dips
Video edit:
Bar Muscle-ups have been changed to Ring Dips
KIKR
KIKR: Metcon (AMRAP – Reps)
Max Unbroken KBS, 45/35/25#