CrossFit Bartlesville – CrossFit

ACCESSORY

Squat Therapy / 5 sets

A) 20: KB Squat Hold

B) Wall Squats

C) Barbell Prep Work

HOME WOD

HW: Metcon (Time)

3 RFT

50 Lunges

30 Sit ups

15 Burpees

BARBELL

BAR: Back Squat (20 Unbroken @ 55% of 90% of 1 RM))

BARBELL

BAR 2: 3 Push Press + 2 Push Jerk + 1 Split Jerk (1-1-1-1-1)

BODY-WEIGHT ONLY

BWM: Metcon (Time)

3 RFT / 15 cap

50 Stationary Lunges

30 Sit ups

15 Burpees

WOD

WOD: Metcon (Time)

For time / 15 cap

21-15-9

Thrusters, 135/95 | 115/75

Strict Pull-ups

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run