CrossFit Bartlesville – CrossFit

Pre Stretch Primer

10 Cals

5 D&B’s

10 Cals

5 Burpees

BARBELL

Rest

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP 30 / Partner – 1 works

50 Cals Bike

40 Alt. DB Snatch, 50/35/20

30 V-ups | RX+ T2B

40 Cals Bike

30 Alt.  DB Clean & Jerk, 50/35/20

20 V-ups | RX+ T2B

30 Cals Bike

20 Alt. DB Squat Clean Thruster, 50/35/20

10 V-ups | RX+ T2B

WOD

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WOD: Metcon (Time)

30 Cap /

21-15-9

Deadlifts, 225/155 | 185/135

Box Jumps, 24/20/16″

Burpees

-then

Row 50/35 Cals

-then

9-15-21

Front Squats, 115/80 | 95/65

Box Jumps, same

T2B

-then

Ski 50/35 Cals

KIKR

1 Minute Max Burpees