CrossFit Bartlesville – CrossFit

ACCESSORY

Squat Therapy / 5 sets

A) :20 KB Squat Hold

B) 5 Wall Squats

BARBELL

BAR: Pausing Front Squat + Front Squat (5×5, increase each set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP / 3 Rounds

1 min – max Cal Row | R+ Cals Bike

1 min – max Box Jumps or step ups, 20″

1 min – max KBS 45/35/25 | 70/55/35

1 min – max Push-ups | RX+ HSPU

1 min – max sit ups | RX+ T2B

-Rest 1 min

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

10 Power Snatch, 75/55/35

30 Double-unders

3 Bar Muscle-ups

KICKER

KICK: Metcon (Time)

30 Burpees