CrossFit Bartlesville – CrossFit
Pre Stretch Primer
5 Cals
15 Squats
5 Cals
15 Sit ups
5 Cals
15 Push-ups
BARBELL
BAR: Split Jerk (3-3-3-3-3)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 18 /
33 Single-unders | RX+ DU’s
27 Step-ups 24/20/16″
21 Single-leg V-up | RX+ Straight Leg V-up
15 Burpees | RX+ Strict Burpee
9 DB Snatch, 50/35 /20
WOD
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WOD: Metcon (Time)
24 Cap /
50 / 35 Cal Row
50 / 35 Push-ups
50 Deadlifts, 95/65 | 75/55
50 / 35 Cal Bike
50 Sit ups | RX+ GHD SIt ups
50 Hang Power Cleans, 95/65 | 75/55
50 / 35 Cal Ski
50 Pull-ups
50 Shoulder to Overhead, 95/65 | 75/55
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 3
KBS, 45/35/25#