CrossFit Bartlesville – CrossFit

Pre Stretch Primer

10 x 3 Squats + 1 Burpee

15 KB Deadlifts

10 Cals

15 Push-ups + R/L Mt Climber

10 Toes to Floor + Roll to Stand-up

BARBELL

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BAR: Paused Front Squat (5×5 @ 60% 0f 1 RM Front Squat)

BAR 2: Anderson Front Squat (5×5 @ 60% of 1 RM Paused Front Squat)

Using safety spotter arms execute this squat starting at the bottom of the squat.

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 Rds / 20 cap

60 Russian Twists, 20/14/10#

30/21 Cal Row

15/10 Push-ups

WOD

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WOD: Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
*Masters – 115/80

KIKR

KIKR: Metcon (AMRAP – Reps)

3 Attempts for Max UB Double-unders