CrossFit Bartlesville – CrossFit

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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