CrossFit Bartlesville – CrossFit
Pre Stretch Primer
Row 250m
-then 3 Rds of:
9 Squats
7 Sit ups
5 Push-ups
BODY WEIGHT MOSTLY
BWM1: Metcon (Time)
15 Cap /
50 Squats
40 Sit ups | RX+ GHD Sit up
30 Push ups
20 Cals Bike
10 Burpees | RX+ Push-up + Strict Burpee
20 Cals Row
30 Push ups
40 T2P | RX+ T2B
50 Lunges | Front Rack Lunge, 45/35
Scale Options:
-Reduce reps by half
-Share the work w/ a partner
WOD
()
WOD 1: Metcon (AMRAP – Reps)
15 Clock /
1 min – Max Squat Clean, 95/65 | 75/55
1 min – Max Burpees
1 min – Max Power Snatch, 95/65 | 75/55
1 min – Max Cals Ski
1 min – Max Thruster, 95/55 | 75/55
1 min – Max Double-unders
1 min – Max S2O, 95/65 | 75/55
1 min – Max T2B
*Rest 1 min. after each
WOD 2: Metcon (Time)
10 Cap / Deep Thruster KO WOD
30 Thruster, 45/35/15#
100 Double-unders
30 Thruster, 45/35/15#
KIKR
KIKR: Metcon (Calories)
Max Cals Ski in 30 Pulls