CrossFit Bartlesville – CrossFit
BARBELL
BAR: Squat Clean Thruster (EMOM x 10, work to a heavy set)
Members only
BAR 2: Single Arm Dumbell Press (5×5 Single-arm Dumbell Press)
Non member Barwork option
BODY-WEIGHT ONLY
BWO: Metcon (AMRAP – Reps)
Partner / AMRAP 12 / 1 works
Part A / 6 mins: Max cal Row | RX+ Max Double-unders
Part B / 6 mins: Max Burpee Step-ups, 20″ | RX+ Max Burpee Pull-ups
If no rowers are available, start with part B.
WOD
WOD: Metcon (Time)
For time / 9 cap
Bike 21 cal
12 Burpees
21 Thrusters, 95/65 | 75/55
12 Burpees
21 Pull-ups
12 Burpees
KICKER
KICK: Metcon (AMRAP – Reps)
Max UB Russian Kettle Bell Swings, 55/35/25