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