CrossFit Bartlesville – CrossFit
ACCESSORY
Midline Strength Work / 3 Sets / 7 cap
A) 5-10 GHD Sit ups
B) 5-10 You choose: T2Post / T2B / TthruRings / CandleSticks
BARBELL
Clean Dealift + Clean High Pull + Hang Squat Clean (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Fo time / 12 cap
150 Lunges
300 Single-unders | RX+ DU’s
30 cals Bike
WOD
WOD: Metcon (Time)
2 RFT / 12 cap
21 Cal Row
21 Thrusters 95/65 | 75/55
21 T2B
KICKER
KICK: Metcon (No Measure)
5 Sled Push, increase each set