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: Clean and Jerk (1-1-1-1-1)

BWM: Metcon (Time)

7 Rds / 20 cap

15 Sit ups | RX+ V-ups

15 WBS, 14/10/6# to 10/9′ target | RX+ 20/14/10# to Ceiling/10′ target

15/10 Push-ups | RX+ Deficit Push-ups, 4″/2″

50 Single-unders | RX+ DU’s

BODY WEIGHT MOSTLY

WOD

WOD: Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

KIKR

KIKR: Metcon (Time)

Max Effort Stationary Overhead Hold, 45/25 | 35/15# plate