CrossFit Bartlesville – CrossFit
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