CrossFit Bartlesville – CrossFit

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Pre Stretch Primer

5 Down & Backs

-then

15 Squats

10 Cals

5 Burpees

BARBELL

BAR: Muscle Squat Snatch + Tall Squat Snatch + Snatch Balance (EMOM x 9)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

50 OH PVC Squats

30 Med Ball Sit ups, 20/14/10 | RX+ Atomic Sit ups, 45/25/15# plate

300 Single-unders

30 T2P | RX+ T2B

50/40 Cal Row

WOD

WOD: Metcon (Time)

WOD Video:

https://youtu.be/jUGajsTeg5I

15 Cap /

50 Front Squats, 115/80 | 95/65

30 GHD Sit ups

150 Double-unders

30 T2B

50/40 Cal Ski

KIKR

KIKR: Metcon (Time)

50 Alt Single-arm KBS, 55/35 | 45/25

21 Burpees

9 Cals Bike