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: Power Clean + Hang Squat Clean Thruster + Split Jerk (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BMW: Metcon (AMRAP – Reps)
Partner / Any order
Tabata Squats | RX+ Pistols
Tabata Sit ups | RX+ T2B
Tabata Single-unders | RX+ Double-unders
Tabata Burpees | RX+ Strict
WOD
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WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20 /
30 DU’s
20 KBS, 55/35 | 45/25
10/7 Cals Bike
KIKR
KIKR: Metcon (AMRAP – Reps)
AMRAP 2: Burpees