CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) Double-under work

B) *Your choice

BARBELL

BAR: One-arm DB Clean & Jerk (5×3 @ 60% of 1 RM)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

90 Med Ball Thrusters, 20/14/10

Row 60 cals

30 Burpees

WOD

WOD: Metcon (Time)

For time / 18 cap

50 cals Bike

300 Double-unders

100 Thrusters, 45/35/15# bar

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3: Sit ups