CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Front Squat (5×1 @ 90%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Amrap 20 /

10 Overhead Med Ball Lunges, 20/14/10#

8 Burpees

10 Overhead Med Ball Lunges, 20/14/10#

8 Ring Rows | RX+ Pull-ups

WOD

WOD: Metcon (AMRAP – Reps)

5 Round’s of:

3 minute clock

Bike 20/16 Cals

10 Front Squats 95/65| 75/55

AMRAP Single-unders | RX+ DU’s

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Push-ups