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
()
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