CrossFit Bartlesville – CrossFit
BARBELL
BAR: 3 Position Squat Clean (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 30
9 Push-ups
60 Single-unders
15 Cal Row
:60 second Plank Hold
21 Sit ups
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 30
7 Burpees
3 Thrusters, 135/95 | 115/80
5 Cals Bike
3 C2B | RX+ Bar Muscle-ups
7 Hang Power Cleans, 135/95 | 115/80
KICKER
KICK: Metcon (No Measure)
5 Sled Push & Pull, 4/3/2
*Down & bakc = 1 (push down, pull back)