CrossFit Bartlesville – CrossFit

Pre Stretch Primer

Row 300m

5 D&B’s

15 Squats

BARBELL

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BAR: Front Squat (1-1-1-1-1)

Work to a heavy set or new 1 Rep Max

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

21-18-15-12-9-6-3

Med Ball Thruster, 20/14/10# | RX+ WBS, 20/14/10#

Cals Row

WOD

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WOD: Metcon (AMRAP – Rounds)

EMOM x 20

7 KBS, 55/35/25 | RX+ 70/55/35

5 Burpees

3 Pull-ups | RX+ 1 Bar MU
Best possible score is 20

KIKR

KIKR: Metcon (Time)

5 Sled Push & Pull, 3/2/1