CrossFit Bartlesville – CrossFit

Pre Stretch Primer

5 Down & Backs

15 Squats

10 Sit ups

5 Burpees

BODY WEIGHT MOSTLY

BWM1: Metcon (Time)

5 Rds / 20 Cap / Partner

25 Squats

20 / 15 Cals Row

15 Plate Ground to Overhead, 45/25/15#

10 Push-ups

5 Ring Rows

BWM2: Metcon (Time)

5 Rds / 36 Cap

30 Sit ups | RX+ V-ups

25 Lunges

20 / 15 Cals Bike

15 KBS, 55/35 | 45/25 | RX+ 70/55/35

10 Push-ups | RX+ Hand-release Push-ups

5 Pull-ups | RX+ Strict Reverse Grip Pull-ups

WOD

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WOD: Metcon (AMRAP – Rounds)

36 Mins / 12 Rounds:

Min 1 – Power Snatch + 1 Bar MU

Min 2 – Clean & Jerk + 3 HSPU

MIn 3 – Squat Clean Thruster + 5 Cals Ski

*135/95 | 115/80

*Best Score = 12

KIKR

KIKR: Metcon (Time)

100 Jump Lunges