CrossFit Bartlesville – CrossFit
Pre Stretch Primer
30 Jumping Jacks
30 High-knees
20 Squats
20 Sit ups
10 Push-up
10 Lunge R / L
5 Burpees
5 Pull-ups
BARBELL
BAR: Snatch Deadlift + Snatch High-pull + Snatch (EMOMx7)
Work to a heavy set.
Set up properly for each piece.
BODY WEIGHT MOSTLY
BWM1: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 14
10 Synchro Sit-ups
10 Synchro Squats
10 Alternating Burpees
5 Cals Bike or Ski
BWM2: Metcon (Time)
5 Rds / 15 cap
21 Double-unders
15 WBS, 20/14/10#
9 Burpee Pull-ups | RX+ Burpee C2B
WOD
WOD: Metcon (Time)
15Cap /
Run 1600m or Row 2000m
50 Thrusters 95/65 | 75/55
30 Pull-ups | RX+10 Muscle ups
KIKR
KIKR: Metcon (Distance)
50 Pulls on Ski Erg