CrossFit Bartlesville – CrossFit

Pre Stretch Primer

15 Cals

20 Squats

10 Cals

20 Sit ups

5 Cals

10 Push-ups

BARBELL

BAR: Squat Clean Thruster (5-4-3-2-1)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

2 min – Plank Hold

20 Box Jumps, 24/20/16″

2 min – Wall or Post Squat Hold

20 Burpees to Plate, 45/25

2 min – OH Plate Hold, 45/25/15#

20 Plate Floor Press w/ elevated head & feet

2 min – Hang Hold

WOD

()

WOD: Metcon (Time)

15 cap/

55/40 Cals Ski

55 Double-unders

55 WBS

55 T2Post | RX+ T2B

55 DB Snatch, 50/35/20

KIKR

KIKR: Metcon (Distance)

Max Distance Row in 50 Pulls