CrossFit – Fri, Oct 21

CrossFit Bartlesville – CrossFit

Pre Stretch Primer

21 Cals

15 Lunge-Lunge-Squat

9 Push-ups

BARBELL

BAR: Power Clean (5×4 @ 70%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

7 Rds / 15 cap

21 KBS, 55/35 | 45/25

15 Sit ups | RX+ GHD Sit ups or T2B or any combo

9 Ring Rows | RX+ C2B

WOD

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WOD: Metcon (Time)

20 cap:

50 Ground to Overhead, 135/95 | 115/80

*first break 3 burpees, second break 4 burpees, etc.

KIKR

KIKR: Metcon (Time)

30 KBS, 55/35 | 45/25

20 Burpees

10 Cals Bike