CrossFit Bartlesville – CrossFit
ACCESSORY
Midline Strength / 3 Sets / 9 cap
A) 5-10 Reverse Hypers or GH Raise
B) 5-10 T2Post or T2Bar
C) 5-10 Med Ball Sit ups or GHD Sit ups
BARBELL
BAR: Power Clean + Front Squat + Push Jerk (EMOM x 10, work to a heavy set)
BODY-WEIGHT ONLY
BWO: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20
15 Cal Row | RX+ Bike
10 Reverse Stationary Lunges
5 Burpees
WOD
WOD: Metcon (Time)
10 RFT / 20 cap
3 C2B | RX+ Bar Muscle-up
5 Hang Power Cleans, 135/80 | 115/65
9 WBS
KICKER
KICK: Metcon (No Measure)
5 Sled Push & Pull, increase each set