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