CrossFit Bartlesville – CrossFit

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BARBELL

*REST or MAKE-UP DAY

M – Deadlift

T – rest

W – Front Squat

Th – Split Jerk

F – Power Snatch

*all 5×2 @ 80%

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds)

EMOMx20 /

M1 – 40 Single-unders | RX+ 20 DU’s

M2 – 7 Burpees | RX+ Strict Burpees

M3 – 10 T2P | RX+ 5 T2B

M4 – Run 100m

M5 – :30 sec Plank Hold | RX+ :30 sec 1 arm Plank Hold

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 / Partner

9 Med Ball Squat Clean to WBS, 20/14/10#

7/5 Cals Bike

5 Bear Complex, 95/65 | 75/55

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups