CrossFit Bartlesville – CrossFit
Pre Stretch Primer
20 Cals (athlete choice)
15 Squats (slow descent , pause at the bottom)
10 Burpees (step back, step up)
BARBELL
BAR: Clean (5-4-3-2-1-1-1)
BODY WEIGHT MOSTLY
BWM1: Metcon (AMRAP – Reps)
South & West Side / AMRAP 14 / Partner
30 Jumping Jacks
20 Squats
10 Cals Row
5 Burpees
(1 Rd = 65 reps)
BWM2: Metcon (AMRAP – Rounds and Reps)
West Side / AMRAP 14 /
40 Single-unders | RX+ 40 DU’s
20 Sit ups | RX+ T2B or GHD or any combo
10/7 Cals Bike
5 Plate Ground to Overhead, 45/25/15#
WOD
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WOD: Metcon (Time)
East Side / 10 Cap / 12-9-6
Power Snatch, 95/65 | 75/55
Box Jump Overs, 20″
KIKR
KIKR: Metcon (Time)
30 KBS, 45/35/25#
20 Burpees
10 Cals Bike