CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Down & Backs
30 Jumping Jacks
30 Arch to Hollow
30 Lunges
5 Cal Ski
BARBELL
REST
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 30 /
1 Jumping Bar Muscle-up | RX+ Bar Muscle-up
2 DB Snatches, 50/35/20#
3 WBS, 20/14/10#
4 Burpees
5 Single-leg V-ups | RX+ T2B
WOD
WOD Video:
https://youtu.be/RORRbF5RzwM
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WOD: Metcon (AMRAP – Reps)
EMOM x 30
Odd: 1 Power Clean +2 Front Squats +3 Shoulder-to-Overhead, 115/80 | 95/65 then AMRAP Burpees in time remaining
Even: 5 Pull ups + 3 T2B then AMRAP Step-ups, 24/20/16″ in time remaining
*Score = total Burpees + Step-ups