CrossFit Bartlesville – CrossFit

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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