CrossFit Bartlesville – CrossFit
ACCESSORY
Midline Strength Work / 5 Sets
A) 5-10 GHD Sit ups
B) 5-10 T2Post of T2Bar
C) PVC or Barbell: 5 x Power Clean + Front Squat + Hang Squat Clean
BARBELL
BAR: Power Clean + Front Squat + Hang Squat Clean (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap / Any order
100 Cal Row
200 Air Squats
300 Single-unders | RX+ DU’s
WOD
WOD: Metcon (Time)
For time / 20 cap
50 Deads 135/95 | 115/80
10 Cals Bike
50 Front Squats, 115/75 | 95/65
20 Cals Bike
50 Strict Shoulder Press, 95/65 | 75/55
30 Cals Bike
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
Alt Step-ups, 24/20″ w/ DB or KB in each hand, 55/35 | 45/25#