CrossFit Bartlesville – CrossFit
BARBELL
BAR: Clean and Jerk (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap / Any order
50 cal Row
2 min plank hold
50 cal Bike
2 min plank hold
50 Burpees
Scale options: share the work w/ a partner or reduce the reps by half
WOD
WOD: Metcon (Time)
For time / 30 cap
50 Box Jumps, 24/20
50 Pull-ups
50 KBS, 35/25#
50 Stationary Lunge
50 T2B
50 Push-press, 45/35# bar
50 GHD Hip Extention
50 WBS, 20/14/10#
50 Burpees
50 Double-unders
*This isn’t Filthy Fifty.
* Scale options: share work w/ a partner; cut reps by half; Ring Rows vs Pull-ups, T2Post vs T2B , 150 Single-unders vs 50 Double-unders
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
RX – Hand Release Push-ups
RX+ Strict Push-ups