CrossFit Bartlesville – CrossFit
BARBELL
BAR: Single-arm Snatch (1-1-1-1-1, Work to a heavy set (1R / 1L))
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 16 cap
Run 800m or Row 1200m
21 Burpees
Row 50 cal
21 Burpees
Bike 30 Cal
21 Burpees
WOD
WOD: Metcon (Time)
For time / 15 cap
21 Deads + 21 Hang Squat Clean + 21 S2O,
95/65 | 75/55
15 Deads + 15 HSC + 15 S20,
135/95 | 115/75
9 Deads + 9 HSC + 9 S2O
155/105 + 135/85
6 Deads + 6 HSC + 6 S2O
185/135 | 155/105
KICKER
KICK: Metcon (Time)
Accumulate 3 min:
Overhead Hold, 135/95 | 115/75