CrossFit Bartlesville – CrossFit
ACCESSORY
Bounding Work / 5 Sets / 10 cap
A) 5 Vertical Jumps, increase height each set
B) :30 Jump Rope Work: singles, doubles, triples
BARBELL
BAR: Back Squat (20 UB Reps @ 35% of 90% of your 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
40-30-20-10 For time / 15 cap
Cal Row | RX+ Bike
Sit ups
Russian KBS, 35/25/15 | RX+ 70/55/35
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
For time / AMRAP 15 / 1 works
3 Clean & Jerk
5 Thrusters
7 Power Snatch
* 95/65 | 75/55
KICKER
KICK: Metcon (No Measure)
5 Sled Push & Pull, increase each set