CrossFit Bartlesville – CrossFit
BARBELL
BAR: Back Squat (5×5 @ 60%)
ACCESSORY
A) Box Jump, 5-4-3-2-1 (increase height each set, or not)
B) Plate Flips, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
21-15-9 / 15 cap
Burpee Box Jump, 24/20/16 | | RX+ Strict Burpee + Strict Pull-up
T2P | RX+ T2B
Run 400m after each set
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 10 /
WBS, 14/10/6#
*EMOM, 5 Body Weight Deadlifts
KIKR
KIKR: Metcon (Time)
3 min OH Hold, 45/25#
2 min Weighted Squat Hold, 45/25#
1 min Hang Hold