CrossFit Bartlesville – CrossFit

Pre Stretch Primer

10 Cals Ski

20 Squats

10 Cals Row

20 Sit ups

10 Cals Bike

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds)

EMOM x 30

Min 1 – 10/7 Cal Bike

Min 2 – 20 Sit ups | RX+ V-ups

Min 3 – 30 Mt Climbers

Min 4 – 40 SIngle-unders | RX+ 40 DU’s

min 5 – rest
Score = rounds completed

*best possible score = 6

Scale by sharing work w/ a partner

WOD

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WOD: Metcon (AMRAP – Reps)

EMOM x 32

Min 1 – 12/9 Cals Row

Min 2 – 1 Rd DT, 135/95 | 115/80

Min 3 – AMRAP WBS, 20/14/10#

Min 4 – rest
Score = total WBS

1 Rd of DT = 12 Deadlifts, 9 Hang Power Clean, 6 Push Jerks