CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 2 mins
15 L-L-Squat-Burpee
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
4 R’s / 1:30 on :30 off
Station 1:
20/15 cals ski then max lunges
Station 2:
200m run then max KBS, 55/35 | 45/25
Station 3:
20/15 cals Bike then max burpees
Station 4:
60 SIngle-unders | RX+ 30 DU’s then max WB thrusters, 20/14/10 | RX+ WBS, 20/14/10
*Score = total lunges, KBS, burpees, thrusters
WOD
WOD: Metcon (Time)
Row 10K / 45 cap
KIKR
KIKR: Metcon (Time)
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