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