CrossFit Bartlesville – CrossFit
BARBELL
BAR: Power Clean + Hang Squat Clean + Front Squat + Push Jerk (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
Row 10 Cal
10 Box Jumps or Step ups, 24/20″
10 Push-ups | RX+ 5 HSPU
WOD
WOD: Metcon (Time)
3 RFT / 20 cap
400m Run
10 Power Cleans 155/105 | 135/95
500m Row
10 Push Jerks 155/105 | 135/95
KICKER
KICK: Metcon (AMRAP – Reps)
Max Unbroken WBS, 14/10/6
-rest 1 min
Max Unbroken WBS, 14/10/6