CrossFit Bartlesville – CrossFit
BARBELL
BAR: Deadlift (5×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15 cap /
15 walking planks
50 squat hops | RX+ Barbell Back Rack Squat Hops, 45/35/15#
45 push-ups | RX+ Deficit Push-ups, 4″ / 2″ / 1″
50 squat hops | RX+ Barbell Back Rack Squat Hops, 45/35/15#
15 walking planks
WOD
WOD: Metcon (Time)
33 OHS 95/65
33 Front Squat 115/80
33 Back Squat 135/95
*run 200m each break during a set
*Take the bar from the floor.
From the rack is scaling.
KIKR
KIKR: Metcon (Time)
100 Sit ups
Keep heels connected to the floor