CrossFit Bartlesville – CrossFit
BARBELL
BAR: Back Squat (5×3 @ 70%)
ACCESSORY
A) Box Jump, 1-1-1-1-1
B) Plate Flips, 5×5
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
4 R’s / 20 cap
15 Burpees
30 Lunges
1 min – Wall Sit
15/10 Cals Bike
WOD
WOD: Metcon (Time)
18 Cap /
Row 500m – 50 Deadlifts
Row 400m – 40 Hang Power Clean
Row 300m – 30 Front Squats
Row 200m – 20 Shoulder Press
Row 100m – 10 Bear Complex
*95/65 | 75/55
Bear Comples:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
KIKR
KIKR: Metcon (AMRAP – Reps)
Max Stationary Overhead Hold, 45/25/15# plate
*every second = 1 rep