CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 Down & Backs

15 Lunge-Lunge-Squat

9 Cals any

BARBELL

BAR: Front Squat (5×5 @ 60%)

*pause 2 seconds at the bottom of each squat

BODY WEIGHT MOSTLY

BWM: Metcon (Calories)

Partner / 5 Rds:

Tabata Bike, 20/10

WOD

WOD: Metcon (Time)

WOD Video:

https://youtu.be/Mr0DnXw28-0

9 Cap /

Row 1000m

50 T2B or GHD SIt ups

30 CLean & Jerk, 95/65 | 75/55

KIKR

KIKR: Metcon (Time)

21 Burpees

15 Cals Ski

9 Burpees