CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Push Press (1-1-1-1-1-1-1, work to a heavy set or new 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

12 AMRAP /

15 Med-Ball Lunges, 20/14/,10#

10 Med-Ball Squat Cleans, 20/14/,10#

5 Cals Bike | RX+ Wall Walks

WOD

WOD: Metcon (Time)

15 cap /

50 Pause Push-ups (1 sec. pause at top of push-up)

40 Cals Row

30 Ground to Overhead, 135/95 | 115/75

20 Strict Pull-ups

10 Atomic SIt-ups, 45/25/15# plate

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3 – Am. KBS, 44/35/25#