CrossFit Bartlesville – CrossFit

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BARBELL

Rest or Make-up Day

M – OH Squat

T – Push Press

W – Squat Clean

Th – Thruster

*all 5×5@60%

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

15 cap /

100 Squats

21 Burpees

75 Lunges

15 Burpees

50 KB Deads, 70/55/35#

9 Burpees

WOD

WOD: Metcon (AMRAP – Reps)

EMOM x 15 /

5/3 Cals Bike

2 Squat Snatch, 95/65 | 75/55

AMRAP Double-unders
Score = total Double-unders

KIKR

KIKR: Metcon (Time)

3 min OH Hold 45/25/15#

2 min Weighted Squat Hold, 45/25/15#

1 min Hang Hold