CrossFit Bartlesville – CrossFit

ACCESSORY

Partner / 3 Sets / 7 cap:

A) 5 PVC Wall Squats

B) Handstand Hold Work

BARBELL

BAR: Front Squat (1-10-1-5-1 (Work to a heavy set of 10, 5 & 1))

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP / 20 min clock

4 mins – Max Air Squats to med ball

4 mins – Max Sit ups

4 mins – Max Push-ups

Tabata Bike
*rest as needed b/w exercises

WOD

WOD: Metcon (Time)

For time / 12 cap

21-15-9:

Push Jerks 135/95 | 115/75

Lateral Barbell Burpees

KICKER

KICK: Metcon (Time)

30 KBS, 55/35/25

20 Pull-ups

10 Burpees