CrossFit Bartlesville – CrossFit
ACCESSORY
Squat Therapy / 5 sets / 10 cap
A) :20 second KB Squat Hold
B) 5 Wall Squats
C) 5 PVC Barbell Overhead Squats
BARBELL
BAR: Overhead Squat (5-4-3-2-1-1-1)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP / Partner / 1 works
4 min – Max Cal Row
3 min – Max Air Squats
2 min – Max KB Deadlifts, 70/55/35#
1 min – Max Burpees
2 min – Max KB Deadlifts, 70/55/35#
3 min – Max Air Squats
4 min – Max Cal Row
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
30 Deads
25 Front Squats
20 Shoulder to Overhead
15 Hang Power Clean
10 Power Snatch
5 Thrusters
1 Bear Complex
*135/105 | 115/75
KICKER
KICK: Metcon (Time)
Run 800m