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 (1-1-1-1-1, work to a heavy set or a new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 15
50 Synchro Air Squats
Row 40 Cals
30 Synchro Sit ups
Bike 20 Cals
10 Synchro Push-ups
WOD
WOD: Metcon (Time)
Opposing Ladder For time / 15 cap
Power Cleans & Jerk 10-9-8-7-6-5-4-3-2-1 / 135/95 | 115/75
Lateral Burpee over bar 1-2-3-4-5-6-7-8-9-10
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run