CrossFit Bartlesville – CrossFit

Pre Stretch Primer

21 Cals

18 Lunges

15 Sit ups

12 Squats

9 Push-ups

6 Pull-ups

3 Burpees

BARBELL

REST

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 40 / Scale by partnering

9 KBS, 55/35 | 45/25

7 Sit ups | RX+ T2B

5 Cals Bike or Ski

3 Push-ups | RX+ HSPU

1 Wall Walk | RX+ 1 Muscle up or 12′ HSW

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 40 / Partner

30/25cal Row

15 Power Clean, 95/65 | 75/55

21 T2B

30/25calBike

15 Power Snatch, 95/65 | 75/55

21 Push-ups