CrossFit Bartlesville – CrossFit
BARBELL
BAR: Thruster (5×1 @ 80%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
12 minute clock:
Run 800m or Row 1200m
then…
In time remaining, AMRAP
4 Med Ball Thruster, 20/14/10#
6 Knee ups | T2B
24 Single-unders | RX+ DU’s
WOD
WOD: Metcon (Time)
Opposing Ladder / 15 cap
10-9-8-7-6-5-4-3-2-1
Deadlifts, 225/155 | 205/135
1-2-3-4-5-6-7-8-9-10
Push-ups | RX+ HSPU
KIKR
KIKR: Metcon (AMRAP – Reps)
1 min – Max Cals Bike
1 min – Max Burpees
1 min – Max Cals Bike