CrossFit Bartlesville – CrossFit

BARBELL

BAR: Squat Clean + 2 Shoulder Press (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 9 cap

Run 800m or Row 1200m (1 rep)

100 Single-unders | RX+ Double-unders

21 Cals Bike

WOD

WOD: Metcon (Time)

3 RFT / 9 cap

21 WBS

15 Hang Power Cleans 135/95 | 115/75

*5 Burpees each break during a set

9 T2B

KICKER

KICK: Metcon (Time)

75 Push-ups