CrossFit Bartlesville – CrossFit
Pre Stretch Primer
10-15 Cals
50 Jumping Jacks
25 Arch to Hollow
BARBELL
BAR: One-arm Snatch (5-4-3-2-1)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 /
10/7 Cal Bike
15/10 Push-ups
10 Box jumps, 24/20/16”
15 KB Deads, 70/55/35
*If you are 40 years old or older, you can step up instead of jumping up on your box jumps
WOD
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WOD: Metcon (Time)
3 Rds /20 cap
21 Front Squats, 135/95 | 115/80
Run 800m or Row 1200m
If you start the 3rd run before time expires and you finish the run, it counts.
KIKR
KIKR: Metcon (Time)
5 x Sled Push & Pull, 3/2/1