CrossFit Bartlesville – CrossFit

Pre Stretch Primer

15 Cals

21 Squats

10 Cals

15 Sit ups

5 Cals

5 Burpees

BARBELL

BAR: Push Press (5×2 @ 90%)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

60 Cal Row

50 Sit-ups | RX+ GHD

40 WBS, 20/14/10# | RX+ 2-fer-1 (see video below)

30 Alt. DB Cleans, 50/35/20# (see video below)

20 Pull-ups | RX+ C2B

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WOD

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WOD: Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight
30 cap

KIKR

KIKR: Metcon (Time)

5 x Sled Push & Pull, 3/2/1