CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Split Jerk (5×1 @ 90%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 /

8 Single Leg Squats to 12″ Surface | RX+ Pistols

10 Push-ups

4 Single Leg Squats to 12″ Surface | RX+ Pistols

10 Sit ups | RX+ GHD Sit ups

2 Single Leg Squats to 12″ Surface | RX+ Pistols
*Single-leg Squat – start standing w/ one leg extended such that the foot is off the floor. Sit or touch down w/out touching the foot to the floor & stand back up. Switch & repeat.

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

1 Rope Climb | RX+ Peg Board Ascent

2 Deadlifts, 155/105 | 135/95

3 Pull-ups | RX+ Bar Muscle-up

4 Power Cleans, 155/105 | 135/95

5 Cals Bike

KIKR

KIKR: Metcon (AMRAP – Reps)

3 min clock:

Run 100m

21 KBS, 55/35 | 45/25

AMRAP Burpees