CrossFit Bartlesville – CrossFit
BARBELL
BAR: Thruster (5×5 @ 50%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
50-40-30-20-10 / 20 cap
Squats
Strict Shoulder Press, 45/35/15# bar
Russian Twist, 14/10/6#
WOD
WOD: Metcon (Time)
5 Rounds / 20 cap
15 Pull-ups | RX+ UB
30 WBS | RX+ UB
45 DU’s | RX+ UB
KIKR
KIKR: 500m Row (Time)
Max Effort 500m Row