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

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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