CrossFit Bartlesville – CrossFit

Pre Stretch Primer

30 Jumping Jacks

20 Lunges

10 Push-ups

5 Burpees

BARBELL

BAR: Bear Complex (EMOM x 9)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP 10 /

21 SIngle-unders | RX+ 21 DU’s

9/7 Push-ups

7 Goblet Squats, 55/35 | 45/25#

5 Step Ups, 24/20/16″

WOD

Open workout 12.1

KIKR

WOD: Metcon (AMRAP – Reps)

AMRAP 7

Burpees to Plate (45#)

KIKR: Metcon (AMRAP – Reps)

AMRAP 3

Ground to Overhead, 95/65 | 75/55