CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 cals Bike
10 Lunges
15 Arch-to-Hollow or Sit ups
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
30 Russian Twist
15 Burpee Pull-ups
30 Sit ups
15 Burpee + Push-up combo
30 Knee ups
15 Burpee Box Jumps, 24/20/16″
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
25 Deads
20 Hang Power Cleans
15 Front Squats
10 Jerks
5 Pull-ups | RX+ 5 Bar Muscle-ups
*135/95 | 115/80
KIKR
KIKR: Metcon (AMRAP – Reps)
Max Unbroken KBS, 45/35/25#