CrossFit Bartlesville – CrossFit

Pre Stretch Primer

Row or Bike, 10 Cals

10 PVC Pass Thru’s

10 PVC OH Squats

10 PVC Snatch Balance

BARBELL

BAR: Squat Snatch (1-1-1-1-1, work to a heavy set or a new 1 Rep Max)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

3 Rds /

Each round, 3 minute clock:

50 Lunges | RX+ Jump Lunges

-then AMRAP KBS, 55/35 | 45/25#

-rest 1 minute

WOD

WOD: Metcon (AMRAP – Reps)

10 Cap /

100 / 75 Cals Bike

AMRAP Double-unders

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row