CrossFit Bartlesville – CrossFit
ACCESSORY
3 sets / 7 cap
A) 5 Wall Squats
B) Handstand Hold Work – 60 seconds
BARBELL
BAR: Push Press + Push Jerk + Split Jerk (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 15 cap
100 Lunges
30 Burpees
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Overhead Squats 95/65 | 75/55
30 Double Unders
15 Deadlifts 95/65 | 75/55
30 Double Unders
KICKER
KICK: Metcon (Time)
50 Push-ups
30 KBS, 55/35 | 45/25
10 Cals Bike