CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Back Squat (5×5 @ 50%)

ACCESSORY

A) Box Jump, 5-4-3-2-1 (add height each set)

B) 5×5, Plate Flips: Video Demo – https://youtu.be/WBy3j3iS03Y

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOM x 20 /

M1 – 15 Plank Shoulder Taps | RX+ 5 Wall Walks

M2 – 15 sit ups | RX+ GHDSU or T2B

M3 – AMRAP Jump Lunges

M4 – rest
*Score = total Jump Lunges

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

9 Hang Power Cleans, 95/65 | 75/55

7 Pull-ups

5 Cals Bike

KIKR

KIKR: Metcon (Time)

100 KBS, 55/35 | 45/25