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