CrossFit Bartlesville – CrossFit
ACCESSORY
Midline Strength / 5 Sets / 10 cap
A) 5-10 GHD SIt ups
B) 5-10 Toes 2 Post, Knee ups, Toes 2 Bar or Straight Leg T2B
BARBELL
BAR: Power Clean & Push Jerk + Hang Squat Clean + Split Jerk (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
400m Row
200 Single-unders | RX+ Double-unders
100 Rev Stationary Lunges | RX+ Rev Stationary OH Lunges 45/25/15# plate
50 Burpees
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
21 Cals Bike
15 Box Jump Over, 24/20″
9 Power Clean, 115/80 | 95/65
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 4
Push-ups