CrossFit Bartlesville – CrossFit
BARBELL
Bar: Bear Complex (EMOM x 10)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
For total reps:
Tabata Squats | RX+ Barbell Front Squat, 45/35/15
-rest 1 min
Tabata Sit ups | RX+ T2B
-rest 1 min
Tabata Push ups | RX+ Deficit Push-ups, 4/2″
WOD
WOD: Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
KICKER
KICK: Metcon (Calories)
Tabata Bike