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