CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) Handstand Hold Work

B) 5 Wall Squats

BARBELL

BAR: 2 Front Squats + Hang Squat Clean (1-1-1-1-1-1-1-1-1-1)

From the rack

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

3 RFT / 12 cap

Row 500m | Bike 30/25 cals Bike

100 SIngle-unders | RX+ Double-unders

WOD

WOD: Metcon (Time)

21-15-9 / 12 cap

T2B

Hang Power Cleans 115/80 | 95/65 | RX+ Hang Squat Cleans

*9 Burpees each break during a set

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Russian KBS, 55/35 | 45/25