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