CrossFit Bartlesville – CrossFit

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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