CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10 Cals
15 KB Deadlift
5 Push-ups
20 Hollow Rocks
5 Push-ups
30 Jumping Jacks
BARBELL
Rest
BODY WEIGHT MOSTLY
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BWM: Metcon (Time)
4 Rds / 20 cap
Run 400m
30 Sumo Deadlift High-pull, 45/35/25#
30 Hollow Rocks | RX+ V-ups
WOD
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WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
1 Power Snatch + OHS, 95/65 | RX+ 135/95
2 Pull-ups | RX+ 2 MU’S
3 Box Jumps, 24/20/16″
4 Push-ups | RX+ 4 HSPU
5 WBS 20/14/10 | RX+ To ceiling, 20/14/10
6 Pull-ups | RX+ 6 C2B
7 Burpees | RX+ Strict Burpees
30 SIngle-unders | RX+ 30 DU’s
KIKR
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KIKR: Metcon (Time)
100 Lunges | RX+ Jump Lunges