CrossFit Bartlesville – CrossFit
ACCESSORY
Midline Work / 5 Sets
A) 5-10 GHD Sit ups
B) 5 Overhead Squats, heavy but doable (from the floor)
BARBELL
BAR: 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk (EMOM x 10)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
Row 10 Cals | RX+ 10 Cals Bike
10 Push-ups | RX+ 5 HSPU
WOD
WOD: Metcon (Time)
3 RFT / 12 Cap
18 Pull-ups | RX+ 9 Bar Muscle Ups
18 T2Post | RX+ 18 T2B
KICKER
KICK: Metcon (Time)
30 KBS, 55/35 | 45/25
20 Push-ups
10 Cals Bike