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