CrossFit Bartlesville – CrossFit

BARBELL

BAR: Front Squat (5-1-5-1-5-1-5-1-5)

Work to a heavy set of 1 and 5

BODY-WEIGHT ONLY

BWO: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 Air Squats

4 Reverse Lunges

3 Burpees

WOD

WOD: Metcon (Time)

5 RFT / 20 cap

21 Cal Row

9 Squat Cleans, 135/95 | 115/75

15 Pull-ups

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3 – Push-ups