CrossFit Bartlesville – CrossFit
BARBELL
BAR: Push Press (5×5 @ 60%)
M – Overhead Squat
T – Push Press
W – Squat Clean
Th – Thruster
F – rest . make-up day
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
15-12-9-6-3-6-9-12-15 / 15 Cap
Push ups
American KBS, 55/35 | 45/25#
Sit ups | RX+ GHD Sit ups
WOD
WOD: Metcon (Time)
20 cap /
50 Burpees
30 Power Clean, 135/95 | 115/75
Row 1500m
30 Front Squat, 135/95 | 115/75
50 Box Jumps, 24/20/16″
KIKR
KIKR: Metcon (Time)
100 Jump Lunges