CrossFit Bartlesville – CrossFit
BARBELL
BAR: Back Squat (5×3@80%)
ACCESSORY
A) Box Jump: 5-4-3-2-1
B) Plate Flips, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3Rds / 15 Cap
20 Sit ups | RX+ GHD Sit ups
25 Air squats
30 Single-unders | RX+ DU’s
40 Deadlifts, 70/55/35# KB
WOD
wod: Metcon (AMRAP – Reps)
15 Minute Clock:
55 Cals Row
55 Bar Facing Burpees
55 WBS
AMRAP Power Cleans, 135/95 | 115/75
KIKR
KIKR: Metcon (Calories)
1 min – Max Cals Bike
-rest 1 mins
1 min – Max Cals Row