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