CrossFit Bartlesville – CrossFit
Pre Stretch Primer
3 Rds /
5 Cals
10 Sit ups
15 Squats or Lunges
BARBELL
BAR: Power Clean + STO + Front Squat + STO (3-2-1-1-1 @ 60% of 1 RM Front Squat)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / One works / AMRAP 30
9 Cal Row
15 KBS, 55/35 | 45/25
21SIt ups | RX+ GHD or T2B or any combo
WOD
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WOD: Metcon (AMRAP – Rounds)
EMOM x 30
7/5 Cals Ski or Bike
1 Squat Clean Thruster + Thruster, 135/95 | 115/80
Best possible score = 30
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row