CrossFit Bartlesville – CrossFit
ACCESSORY
Partner / 3 Sets / 7 Cap
A) 10 Tire Flips (alternate, 5 each)
B) 10 Arch to Hollow or 5 Straight Leg T2B
BARBELL
BAR: Clean and Jerk (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 17 cap
800m Plate Carry Anyhow, 45/25 | 35/15
(big loop)
50 Burpees
30 Cals Bike
WOD
WOD: Metcon (Time)
5 RFT / 17 cap
15 Cal Row
9 Overhead Squats 95/65 | 75/55
3 C2B | RX+ Bar Muscle-Ups
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
Push-ups