CrossFit Bartlesville – CrossFit
BARBELL
BAR: Squat Clean (1-1-1-1-1-1-1, work to a heavy set or 1 new 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50 Sit ups | RX+ GHD Sit ups
40 KB Swings, 55/35 | 45/25
30 Knee-ups | RX+ T2B
20 push ups+L/R shldr taps | RX+ HSPU
10 Ring Rows | RX+ C2B
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 15
40 Double-unders | RX+ UB
30 WBS | RX+ UB
20 Pull-ups | RX+ UB
10 Ground 2 OH, 135/95 | 115/75 | RX+ UB
KIKR
KIKR: 800m Run (Time)
Max Effort 800m Run