CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

30 Walking Lunges

Row 500m

15 Push-ups


BAR: Muscle Clean + 2 Tall Squat Cleans (EMOM x 9, work to a heavy set)

Muscle Clean video:

Tall Squat Clean video:


BWM: Metcon (Time)

3 R’s / 18 cap

15 Squat + Box Step-up, 24/20/16 + Squat on top combo

25 Push-ups

35 Sit-ups | RX+ GHD or T2B or any combo


WOD: Lane (5 Rounds for reps)

5 Rounds for Max Reps of:

¾ bodyweight hang power snatches

Handstand push-ups

Rest as needed between rounds.
To learn more about Lane click here
*WOD Video:

*25 Cap

*Ask your coach for scaling options


KIKR: Metcon (Calories)

1 max Cals Ski

-rest 1 min

1 min Max Cals Row

-rest 1 min

1 min Max Cals Bike