CrossFit Bartlesville – CrossFit
BARBELL
BAR: Squat Clean Thruster (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 30 cap
Run 800m or Row 1000
4 min Plank Hold (4 reps)
50 Push ups
Row 1000m or Run 800m
3 min Overhead Hold (3 reps)
75 Sit up
Bike 30 Cals
2 min Hang Hold (2 reps)
100 Air Squats
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
9 Pull-ups | RX+ Strict Pull-Ups
12 Hang Power Cleans 135/95 | 115/75
9 WBS | RX+ 9 HSPU
21 Deadlifts 135/95 | 115/75