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