CrossFit Bartlesville – CrossFit
Pre Stretch Primer
21 Cals
15 x 1 Lunge + 1 Squat
9 Sit ups
6 Push-ups
3 Burpees
BARBELL
BAR: Tall Clean (5-4-3-2-1)
BODY WEIGHT MOSTLY
BWM1: Metcon (AMRAP – Reps)
AMRAP 15 /
150 Jumping Jacks | RX+ Jump Lunges
50/35 Cals Row
33 Burpees | RX+ Strict Burpees
BWM2: Metcon (AMRAP – Reps)
EMOM x 20:
Min 1 – 15/10 Push-ups | RX+ 25/20
Min 2 – AMRAP Box Jump Overs, 24/20/16
Min 3 – 15 KBS, 55/35 | 45/25 | RX+ Alt Single-arm
Min 4 – AMRAP Cals Bike
Min 5 – rest
WOD
WOD: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*Masters 115/80
KIKR
KIKR: Metcon (Time)
21 Burpees
-rest 1:1
15 Burpees
-rest 1:1
9 Burpees