CrossFit Bartlesville – CrossFit
Pre Stretch Primer
15-10-5
Cals Row
Squats
Sit ups
BARBELL
BAR: Snatch Deadlift + Power Snatch + Hang Squat Snatch (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10 Rds / 20 cap
Row 15/10 Cals
10 Burpees | RX+ Strict Burpee
WOD
WOD: Metcon (Time)
20 cap /
Opposing Ladder of work
10-9-8-7-6-5-4-3-2-1
Power Clean, 155/105 | 135/95
1-2-3-4-5-6-7-8-9-10
Lateral Burpee Bar Step Over w/ plate, 45/25/15
KIKR
KIKR: Metcon (Calories)
1 min – Max Cals Bike