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