CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Push Press (5×3 @ 70%)

M – Squat Clean

T – Thruster

W – rest / make-up

Th – OH Squat

F – Push Press

*all 5×3 @ 70%

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOMx20 /

Min 1 – 7 Walking Planks

Min 2 – 9/7/5 Cals Bike

Min 3 – Max Jump Lunges
Walking Plank:

Start in the top of the push up position. Drop to the right elbow then the left elbow. Now u are in an elbows & toes plank position. To complete, go back to the top of the push up position by moving from the elbows back to the hands.

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 11 /

3 Burpees

5 Ground to Overhead, 115/80 | 95/65

7 T2B
Ground to Overhead options:

Power Clean & Jerk

Or

Power Snatch

KIKR

KIKR: Metcon (AMRAP – Reps)

Max Unbroken American KBS, 45/25 | 35/20