CrossFit Bartlesville – CrossFit
ACCESSORY
A) 5 Power Cleans
B) Pull-up Progression work: active shoulders + arch-to-hollow + hand release + pull-in-push-away
C) Double-under work (10 attempts or 10-20 UB)
BARBELL
BAR: Power Clean (5×5 @ 62.5%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap
Row 1000m
Plank – Accumulate 5 minutes
30 Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
1-2-3-4-5-6-7-8-9-10
Overhead Squat, 95/65 | 75/55
T2B
-then
10-9-8-7-6-5-4-3-2-1
Power Clean 95/65 | 75/55
Lateral Burpees over Bar
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3: WBS