CrossFit Bartlesville – CrossFit
BARBELL
BAR: Split Jerk (EMOM x 10, 3 @ 60%)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP 20
Buy-in:
800m Overhead Carry, 45/25/15# (big loop)
100 Lunges
30 Burpees
-then
AMRAP Sit ups | RX + T2B
*scale by sharing the work w/ a partner or reducing the work by half
WOD
WOD: Metcon (Time)
For time / 25 cap
Run 800m
30 Push Press 95/65 | 75/45, RX+ HSPU
20 Thrusters, 65/45 | 55/35
30 Box Jump Overs, 24/20″
30 Power Cleans, 135/95 | 115/75 || RX+ 155/105 | 135/95
30 Box Jump Overs, 24/20″
20 Thrusters, 65/45 | 55/35
30 Push Press 95/65 | 75/45, RX+ HSPU
Run 800m
KICKER
KICK: Metcon (Calories)
1 min Max Effort Cals Bike