CrossFit Bartlesville – CrossFit
BARBELL
BAR: Squat Clean (5×3 @ 70%)
M – Squat Clean
T – Thruster
W – rest or make-up
Th – Overhead Squat
F – Push Press
*all 5×3 @ 70%
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
15 Squats
20 Knee ups | RX+ GHD Sit ups
:30 Wall Sit
20 Russian Twists, 20/14/10# Ball
15/12 Cals Row
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 Push-ups | RX+ HSPU
7 Hang Squat Clean, 115/75 | 95/55
9/7 Cals Bike
KIKR
KIKR: Metcon (Time)
5 x Sled Push & Pull, 2/1