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#