CrossFit Bartlesville – CrossFit
Pre Stretch Primer
20 Lunge-Lunge-Squat
Row 300m
10 Push-ups + Mt Climbers combo
BARBELL
Hang Squat Clean (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
10-9-8-7-6-5-4-3-2-1 / 12cap
Med Ball Thruster , 20/14/10# | RX+ Ceiling Ball Shots
Ring Rows | RX+ Strict Reverse Grip Pull-ups
60 Single-unders after each round | RX+ 20 UB DU’s
WOD
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WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 10 /
5 T2B
10 KBS, 55/35 | 45/25#
20 Single-under + Double-underCombo
KIKR
KIKR: Metcon (Distance)
5 Attempts for Max Distance HSW