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