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