CrossFit Bartlesville – CrossFit

ACCESSORY

Midline Strength / Partner / 5 sets of 5 / 10 cap / you choose the exercise(s)

5 Med Ball Sit ups

5 Toes to Post

5 Knee-ups

5 T2B (kipping and or strict)

5 Knees to Elbows

5 GHD Sit ups

BARBELL

BAR: Single Arm Dumbell Press (5×5, heavy as possible (5R/5L))

BODY-WEIGHT ONLY

BWO: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20 / 1 works

15 Squats to med ball | RX+ Goblet Squats, 55/35/25#

10 Cals Row | RX+ 10 Cals Bike

5 Burpees | RX+ Strict Burpees

WOD

WOD: Metcon (AMRAP – Reps)

EMOM x 20

Odd Mins – 1 Power Clean + 2 Front Squats + 3 S2O, 115 /75 | 95/65 + AMRAP Burpees

Even Mins – 5 Pull ups + 3 T2B + AMRAP Burpees

*score = total Burpees

**0:00 starts minute 1 / 1:00 starts minute 2, etc.

KICKER

KICK: Metcon (Calories)

1 min – Max Cals Bike

-rest 1 min

1 min – Max Cals Bike