CrossFit Bartlesville – CrossFit

Pre Stretch Primer

5 Down & Backs

15 Cals

15 Squats

15 Sit ups

BARBELL

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BAR: Power Clean (5×5 @ 60%)

-Set up for each rep as you would for a heavy  single

-Receive each rep low in the power position

-Pause 1 full second in the power position

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 20 cap

50m Single-arm KB Farmer Carry, 55/35/25

Run 100m

50m Overhead Carry, 45/25/15# plate

20 Single Plate Floor Press w/ elevated feet, 45/25/15#

20 Sit ups | RX+ GHS or T2B

WOD

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WOD: Fight Gone Bad (3 Rounds for reps)

3 Rounds For Total Reps in 17 minutes.

1 minute Wall Ball Shots (20/14 lb)

1 minute Sumo Deadlift High-Pulls (75/55 lb)

1 minute Box Jumps (20 in)

1 minute Push Press (75/55 lb)

1 minute Row (calories)

1 minute Rest.

KIKR

KIKR: Metcon (AMRAP – Reps)

1 min – Max Cals Bike

1 min – Max Jump Lunges

1 min – Max Burpees