CrossFit Bartlesville – CrossFit

ACCESSORY

Midline Strength / 5 Sets / 10 cap

A) 5 GH Raise

B) 5 T2Post , Knee ups, T2B or Straight Leg T2b

BAR: 2 Squat Clean Thruster (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 18 cap

Row 500m

50 Air Squats

Bike 30/24

50 Air Squats

Run 400m

50 Air Squats

250 Single-unders | RX+ DU’s

50 Air Squats

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 15

Max UB Thrusters, 75/55/35

Max UB Pull-ups

KICKER

KICK: Metcon (Calories)

Tabata Bike, 10-20