CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Cals bike
5 Push-ups
5 Ring Rows or Pull-ups
5 Box Jumps or Step ups
BARBELL
BODY WEIGHT MOSTLY
WOD
AMRAP
BAR: Deadlift (5-4-3-2-1)
BWM: Metcon (Time)
15 Cap /
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Over
Push-up + Pull-up | RX+ Push-up + Strict Pull-up
5 Cals on bike after each round
WOD: Metcon (Time)
15 Cap /
50 DU’s
40 HPC – 40 DU’s
30 F. Squats – 30 DU’s
20 Push Jerks – 20 DU’s
10 Power Snatch – 10 DU’s
*115/80 | 95/65
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20