CrossFit Bartlesville – CrossFit

Pre Stretch Primer

5 D&B’s

15 Cals

10 Squats

5 Push ups

BARBELL

BAR: Power Snatch + Overhead Squat + Snatch Balance (EMOM x 9, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

WOD

WOD: Metcon (AMRAP – Reps)

5 Rounds:

Max UB Push ups

rest :30

Max UB Hang Power Cleans, 95/65 | 75/55

rest :30

1 min Max Cals Bike

rest :60

KIKR

KIKR: Metcon (Time)

20 Cals Row

-rest 1 min

10 Cals Ski

-rest 1 min

5 Cals Bike
Score = time including 1 min rest b/w sets