CrossFit Bartlesville – CrossFit

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BODY WEIGHT MOSTLY

Pre Stretch Primer

Down & Backs:

Jog

Side to Side SHuffle

Punters

Butt Kicks

Power SKips

Karaoke

Lunge-Lunge-Squat

BWM: Metcon (AMRAP – Rounds and Reps)

EMOM x 30:

M1-50 Single-unders | 25 DU’s

M2-20 Lunges

M3-15 Sit ups

M4-10 Push up

M5-5 Cals Ski
*Best possible score = 6 rounds

WOD

WOD: Metcon (Weight)

WOD Video:

https://youtu.be/tlMrt2Gnasc

45 Clock

Row 2500m

10 Rounds of Cindy

-in time remaining, find a 1 Rep Max Clean & Jerk and a 1 Rep Max Snatch
*Score is total of both lifts

*1 Rd of Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats