CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals
5 D&B’s
15 PVC OH Squats
BARBELL
1-2 Second Pause at the Bottom
BAR: Front Squat (5×4 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 /
20 Single Plate Floor “Bench” w/ feet suspended 2″
15 Plate Ground-2-Overhead
10 Burpees-2-Plate
*45/25 | 35/15
WOD
WOD Video:
WOD: Metcon (Calories)
9 Clock /
30 Clean & Jerks, drop each rep, 155/105 | 135/85
-then
Max Cals Bike
KIKR
KIKR: Metcon (Calories)
2 Minute – Max Cals Row