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