CrossFit Bartlesville – CrossFit

Pre Stretch Primer

5 D&B’s

15 Squats

15 KB Deadlifts

15 Arch-to-Hollow

BARBELL

BAR: Deadlift + Power Clean + Hang Squat Clean (EMOM x 9)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP 10 /

10 Am. KBS, 55/35 | 45/25

10 Push-ups

10 Step Ups, 30/24/20″

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 /

5 Cals Bike

6 Thrusters, 75/55/35

7 Pull-ups

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row