CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 5+ GH Raise

B) 10 Arch to Hollow or 5 Straight Leg-T2B

C) Bar Work

BARBELL

BAR: Split Jerk (5×2@77.5%)

-Alternate each rep, 1 R / 1 L

-Power Clean or Squat Clean each set from the floor

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

3 RFT / AMRAP 18

1 min – plank hold

1 min – hang hold

1 min – overhead hold, 45/25/15# plate

-then

AMRAP Cal Row

WOD

WOD: Metcon (Time)

4 RFT / 18 cap:

9 Pull-ups | RX+ 5 Bar Muscle-ups

7 Bear Complexes 115/80 | 95/65

KICKER

KICK: Metcon (Time)

For time / 3 cap

21 Cal Row

15 Burpees

9 Cals Bike