CrossFit Bartlesville – CrossFit
BARBELL
BAR: Squat Clean (5×2 @ 75%)
M – Thruster
T – rest
W – OH Squat
Th – Push Press
F – Squat Clean
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 /
10 Ring Rows | RX+ Strict Pull ups
20 Hand-release Push ups | RX+ Deficit HR Push ups, 4/2/1″
40 Med Ball Squats, 14/10/6# ball
80 Russian twists, 14/10/6# ball
WOD
WOD: Metcon (AMRAP – Reps)
12 clock /
Run 1 mile or Row 2K
AMRAP Clean & Jerk, 135/95 | 115/75
KIKR
KIKR: Metcon (No Measure)
5-10 x Sprint 50m
*walk back to recover