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