CrossFit Bartlesville – CrossFit
BARBELL
BAR: Thruster (5×5 @ 60%)
M – OH Squat
T – Push Press
W – Squat Clean
Th – Thruster
F – rest / make-up day
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 Rds / 18 cap
Run 400m | RX+ 75 DU’s
21 Stationary Lunges | RX+ Med Ball Jump Lunges, 20/14/10#
15 Sit ups | RX+ Toes Thru Rings
9 Ring Rows | RX+ Chest-to-Bar
WOD
WOD: Metcon (Time)
18 cap /
90 American KBS, 55/35 | 45/25
60 WBS
30 Ground to Overhead, 96/65 | 75/55#
*do 3 burpees each break during a set
KIKR
KIKR: 1000m Row (Time)
Max Effort 1000m Row