CrossFit Bartlesville – CrossFit
ACCESSORY
Midline Strength Work / 5 Sets
A) 5-10 GHD Sit ups
B) 5 Overhead Squats, heavy as possible
BARBELL
BAR: Hang Power Clean + Front Squat + Hang Squat Clean (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For Time / 15 cap
90 Cal Row
60 Hand Release Push-ups
30 Atomic Sit ups, 45/25/15# plate
WOD
WOD: Metcon (Time)
3 RFT / 15 cap
10 Front Squats, 135/95 | 115/75
15 Cals Bike
20 Pull-ups
KICKER
KICK: Metcon (AMRAP – Reps)
Max Unbroken American KBS, 45/35/25#