CrossFit Bartlesville – Open Gym

BARBELL

BAR: Back Squat (Tempo/ 5@65%, 4@70%, 3@75%, 2@80%, 1@85%)

BAR: Bench Press (5×5 @ 75% of 90%)

BAR: Shoulder Press (5×5 @ 75% of 90%)

BAR: Deadlift (4 sets @ deficit then 1×5 @ 75% of 90%)

ACCESSORY

A) Atomic Sit ups, 4×5 (45/25/15# plate)

B) DB Flyes or Diamond Push ups, 4×8-10

C) TIre Flips, 5×5 (strongman style)