CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
18 Lunges
15 Sit ups
12 Squats
9 Push-ups
6 Pull-ups
3 Burpees
BARBELL
BAR: Front Squat (5-4-3-2-1)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 15 cap
42 SIngle-unders | RX+ Single + Double-under Combo
32 Russian Twist, 20/14/10#
22 Plate Ground to Overhead, 45/25/15#
11/7 Cals Bike
WOD
()
WOD: Metcon (Time)
15 cap /
50 Deads
40 Hang Power Cleans
30 Front Squats
20 Shoulder to Overhead
10 Bear Complex
*115/80 | 95/65
KIKR
KIKR: Metcon (Calories)
Tabata Bike, 20-10