CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (AMRAP – Reps)
EMOMx15 /
Run 50 yards
AMRAP Burpees
BARBELL
BAR: Squat Clean (5×3@ 70%)
CNS Warm-up:
5-4-3-2-1
Clean Deadlift + Clean High-Pull + Squat Clean
*make 4th & 5th set heavier than 70%
*use a hook grip if u have thumbs
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 RFT / 20 cap
1 Min – OH Hold, 45/25/15#
1 Min – Push-up Plank Hold
1 Min – Hang Hold
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 Cals Rower be like Ski Erg
5 Strict Pull-ups | RX+ 5/3 Ring Muscle-ups
20 Handstand Toggle | RX+ 20′ HSW (1 rep)
KIKR
KIKR: Metcon (Time)
30 KBS, 55/35 | 45/25
20 T2B
10 Burpees