CrossFit Bartlesville – CrossFit
ACCESSORY
5 Sets:
A) :30 second Handstand work
B) 5 Wall Squats
BARBELL
BAR: Power Snatch (5×2 @ 85% (drop each set if needed))
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20 / 1 works
21 Single-unders | RX+ Double-unders
15 KBS, 35/25/15 | RX+ 70/55/35
9 Alternating Med Ball Sit ups, 20/14/10
WOD
WOD: Metcon (Time)
“Jake” (In honor of Jacob E. Walkama 101st Airborne & all D-day veterans who fought in the Battle of Normandy)
10 RFT / no cap
150m Row
7 Power Cleans, 135/95 | 115/75
7 Front Squats, 135/95 | 115/75
7 Shoulder to Overhead, 135/95 | 115/75
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 3
20 cals Bike
-then
AMRAP Push-ups