CrossFit Bartlesville – CrossFit

Pre Stretch Primer

15 Cals

5 D&B’s

20 Lunges

10 Ring Rows

5 Burpees

BARBELL

REST

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

30 Cap /

5 Rds of:

21 Sit ups | RX+ GHD or T2B or any combo

15 Plate Grd to OH, 45/25/15# plate

9 Burpees

Then, 3 Rds /

25/20 Cal Row

100 Singles | 50 RX+ DU’s

Then,

50/35 Cals Bike

WOD

WOD: Metcon (AMRAP – Reps)

EMOM x 30 /

Odd:  Squat Clean Thruster, 135/95 | 115/80

-then AMRAP Cals Bike

Evern:  Power Snatch + OHS, 135/95 | 115/80

-then AMRAP Lateral Burpees Over Bar | RX+ Reverse Bar Muscle-up

KIKR

KIKR: Metcon (AMRAP – Rounds)

Rest