CrossFit Bartlesville – CrossFit
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