CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
15 Squats
9 Push-ups
BARBELL
Push Press + Thruster + Push Jerk + Split Jerk (15 mins to work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 14 /
100m Side to Side Shuffle
100 Curb Toe Taps
100m SIngle-arm Pinch Grip Plate Carry, 25/15/10#
100m Burpee Broad Jumps
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
1 Squat Clean Thruster, 115/80 | 95/65
2 Pull-ups | RX+ 2 MU’S
3 Box Jumps, 24/20/16″
4 Push-ups | RX+ 4 HSPU
5 WBS, 20/14/10# | RX+ WBS to ceiling, 20/14/10#
6 T2P | RX+ T2B
7 Burpees
30 Single-unders | RX+ 30 DU’s
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KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 2: Max Burpees