SEPT 30, 2022

CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

Row 10 cal

21 Squats

SKi 10 Cal

21 Sit ups

Bike 10 Cal

21 Push-ups

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 30 / Partner | RX+ Solo

15 Squats

12 Sit ups | RX+ GHD or TxB

9/7 Push-ups | RX+ HSPU

7/5 Cals Bike

30 Single-unders | RX+ 30 Single + Double-under Combos

WOD

WOD: Metcon (AMRAP – Rounds)

EMOM x 30

1 Clean & Jerk, 155/105 | 135/95

5/3 Push-ups or Pull-ups | RX+ 2 HSPU or 1 Bar MU