CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 5-10 DB Row, heavy as possible

B) 10 Dips

C) Bar Work

BARBELL

BAR: Front Squat (1-1-1-1-1, Find a heavy set or a new 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / 20 cap

Row 10 Cals | RX+ Bike

:30 second Plank Hold | RX+ OH Hold 45/35/15# Plate

1 Round of Cindy (5 Pull-ups + 10 Push-ups + 15 Air Squats)

WOD

WOD: Metcon (Time)

FRIDAY NITE LITES Workout #1 & 2020 OPEN Workout 20.1

RX, Masters & Scaled

10 RFT / 15 cap

8 Ground to Overhead (Clean & Jerk or Power Snatch), 95/65 | Masters (55+) & Scaled, 65/45# bar

10 Bar Facing Burpees | Masters (55+) & Scaled, Step Over Bar

Scaled +

8 KBS, 45/25 | 35/15

10 Burpees
*If you are signed up for Friday Nite Lites but can’t make it tonite, do the WOD to get a point for your team.

*If you are doing Friday Nite Lites tonite & you come to a class during the day, do the BWO workout.

KICKER

KICK: Metcon (Time)

100 Sit ups