CrossFit Bartlesville – CrossFit

Pre Stretch Primer

3 Sets /

Row 150m

10 Air Squats

BARBELL

BAR: Power Clean (5×3 @ 80%)

Set up properly for each rep

Pause in the receiving position

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 T2P | RX+ T2B

15 KB Deadlifts, 70/55/35#

63 Single-unders | RX+ 21 Double-unders

WOD

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WOD: Metcon (AMRAP – Reps)

3 min Clock:

75 DU’s

then AMRAP Pull-ups | RX+ Bar MU

-rest 1 min

3 min Clock:

75 DU’s

then AMRAP Cals Bike

-rest 1 min

3 min Clock:

75 DU’s

then AMRAP G2O 115/80

KIKR

KIKR: Metcon (AMRAP – Reps)

2 minutes – Max Burpees