CrossFit Bartlesville – CrossFit

Pre Stretch Primer

5 D&B’s

30 Jumping Jacks

20 Arch to Hollow

10 Cals

BARBELL

BAR: Back Squat (20 Rep Max Back Squat, at 5-10 pounds over last week)

BWM: Metcon (Time)

20 cap /

20-18-16-14-12-10-8-6-4-2

KB Sumo Deadlift High-pull, 55/35 | 45/25#

Plate Floor Press w/ feet & head elevated, 45/25/15# plate

*Run 100m after each round or Row 150m including last round of 2

BODY WEIGHT MOSTLY

WOD

Today would normally be this weeks Long Day but b/c of Thanksgiving week the Long Day will be Friday instead.

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WOD: Metcon (Time)

5 Rds / 15 cap

10/7 Cals Bike

9 Power Cleans, 135/95 | 115/80

10 Burpees to Plate, 45/25#

9 WBS, 20/14/10#

KIKR

KIKR: Metcon (AMRAP – Reps)

1 min Max Cals Bike

-rest 1 min

1 min Max Burpees