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