CrossFit Bartlesville – CrossFit
Snatch High Pull + Hang Snatch + Snatch Balance (EMOM x 10, work to a heavy set)
Body-Weight-Only
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
50 Single-unders
10 Air Squats
5 Push-ups
Foundations
Metcon (Time)
5 RFT / 18 cap
15 American KBS, 55/35/25#
Run 200m
15 Hollow Rocks
Conditioning
Metcon (AMRAP – Reps)
5 Rounds / 3 min clock
20 Hang Power Cleans, 95/65 | 75/55
AMRAP WBS, 20/14/10
-rest 1 min
Competition
Metcon (Time)
For time / 20 cap
50 UB WBS
40 Med Ball GHD Sit-ups, 20/14/10
Row 100 cals
40 Med Ball GHD Sit-ups, 20/14/10
50 UB WBS
Kicker
Metcon (Distance)
Rest exactly 1 minute after your WOD
-then
2 mins – Max distance row