CrossFit Bartlesville – CrossFit
ACCESSORY
Partner / 3 Sets / 7 cap
A) 2-4 Pistols
B) 3-5 Reverse Frip Pull-ups
BARBELL
BAR: Shoulder Press (1-1-1)
5 minute cap
BAR: Back Squat (1-1-1)
5 minute cap
BAR: Deadlift (1-1-1)
5 min cap
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 12
66 Cal Row
66 Box Step ups, 24/20″
AMRAP Sit ups | RX+ T2B
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
12 Power Snatch, 75/55/35
12 Lateral Burpees Over Bar
12/10 Cals Bike
KICKER
KICK: Metcon (Time)
Accumulate 3 mins – Overhead Hold, 135/95 | 115/75