CrossFit Bartlesville – CrossFit
Pre Stretch Primer
15-10-5
Cals (u choose)
Air Squats
Sit ups
BARBELL
3 Power Cleans + 2 Front Squats + 1 Push Jerk (EMOM x 9, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
EMOM x 20 /
Min 1 – 25 Squats
Min 2 – Max Russian Twists, 15/10# plate
Min 3 – 15 Push-ups w/ Pause at top
Min 4 – Max T2Post | RX+ T2Bar
Min 5 – rest
* Score = total Twists + T2Post
WOD
()
WOD: Metcon (AMRAP – Reps)
Partner / 4 Rds Tabata Bike:
20-10, Partner accumulates KBS, 55/35 | 45/25
20-10, Partner accumulates T2B
20-10, Partner accumulates WBS, 14/10/6
20-10, Partner accumulates Push-ups
*switch every round of each round of tabata
*Score = total cals + total reps
KIKR
KIKR: Metcon (Distance)
7 Attempts to find a Max Distance Broad Jump