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