CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 30 Cal
20 Squats
10 Sit ups
5 Push ups
ACCESSORY
Member Choice:
A) Dips: Box / Matador / Rings, 5×5
or
B) Handstand Push-ups
BARBELL
BAR: Deadlift + Power Clean + Hang Squat Clean + Jerk (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 cap /
900 SIngle-unders | RX+ 300 DU’s
*10 Squats each time you stop or break
WOD
()
WOD: Metcon (AMRAP – Reps)
9 min Clock
Row 50/35 Cals
30 Snatches (any), 115/80 | 95/65)
AMRAP Burpees
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 10-20