CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Front Squat (1-1-1-1-1, work to a heavy set or a new 1 Rep Max)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

90 Air Squats

60 Push-ups

30 Half burpee + 1 left & 1 right mountain climber combo

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP 5

Buy-in: 50 Jump Lunges

-then AMRAP in time remaining

12 Deadlifts, 135/95 | 115/80

12 Lateral Burpees over bar

-rest 2 min

AMRAP 5

Buy-in: 50 Jump Lunges

-then AMRAP in time remaining

9 Hang Power Clean 115/80 | 95/65

9 Lateral Burpees over bar

-reat 2 min

AMRAP 5

Buy-in: 50 Jump Lunges

-then AMRAP in time remaining

6 Shoulder to Overhead, 95/65 | 75/55

6 Lateral Burpees over bar

KIKR

KIKR: Metcon (Time)

Accumulate 3 min Overhead hold, 95/65 | 75/55