CrossFit Bartlesville – CrossFit
BARBELL
Bear Complex (EMOM x 10)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Increase load each set
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15cap
Row 50 cals
40 Push-ups
30 Ring rows | RX+ Pull-ups
20 Burpees | RX+ Burpee Box Jump, 24/20″
10 Cals Bike
WOD
WOD: Metcon (Time)
For time / 15 cap
50 Front Rack Lunges
40 GHD Sit ups
30 Overhead Squats
20 T2B
10 Bear Complex
*95/65 | 75/55
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3:
Run 200m
-then
Max Effort KBS, 55/35/25#