CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
15 Lunge-Lunge-Squat
9 Burpees
BARBELL
BAR: Hang Snatch (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5Rds / 15 cap
9 Planking L Shldr Tap+ R Shldr Tap + Push-up Combo | RX+ HSPU
15 Med Ball Thruster, 20/14/10# | RX+ WBS, 20/14/10#
21 Knee-ups | RX+ 21 T2B or GHD or combo
WOD
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WOD: Metcon (AMRAP – Reps)
AMRAP 15/
30 Single-unders | RX+ DU’s
20 KB Lunge-Lunge-Squat, 45/25/15#
10 Pull-ups
KIKR
KIKR: Metcon (Distance)
Box Jump, 5 attempts for max height