CrossFit Bartlesville – CrossFit

Pre Stretch Primer

3 Rds /

5 Cals

10 Squats

15 Sit ups

BARBELL

BAR: Back Squat (1-1-1-1-1)

BAR: Back Squat (20 Rep Max)

*Heavier than last time

BWM: Metcon (Time)

10 Cap /

15-12-9-6-3-1

DB Snatch, 50/35/20#

Box Jump Over, 24/20/16′ (40+ Step Up Over)

BODY WEIGHT MOSTLY

KIKR

WOD

()

WOD: Metcon (Weight)

10 min Clock:

Row 1000m

-then

Find a heavy Clean & Jerk

KIKR: Metcon (Time)

100 KBS, 55/35 | 45/25#