CrossFit Bartlesville – CrossFit

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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