CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Overhead Squat (5×2 @ 75%)

M – Thruster

T – rest

W – Overhead Squat

Th – Push Press

F – Squat Clean

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 18 / 1 works

15 Squats | RX+ Goblet Squats, 35/25/15#

10 Sit ups | RX+ Med Ball Sit-ups, 20/14/10#

Run 100m

WOD

WOD: Metcon (AMRAP – Reps)

3 Rds /

1 Min Max Unbroken Clean & Jerk, 115/75 | 95/65

Rest 2 mins

1 Min Max Cals Bike

Rest 2 mins

KIKR

KIKR: 800m Run (Time)

Max Effort 800m Run