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