CrossFit Bartlesville – CrossFit

ACCESSORY

5 Sets:

A) 5 GH Raise

B) 5 Arch to Hollow or Straight Leg T2B

BARBELL

BAR: Split Jerk (5×5 @ 65%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

AMRAP

5 Rounds of:

3 min clock

Run 200m or Row 250m

20 Sit ups | RX+ 15 GHD Sit up

AMRAP Air Squats to Med Ball

-rest 1 min

WOD

WOD: Metcon (Time)

2019 Games Workout #7

5 rounds for time of:

1 pegboard ascent

100 double-unders

10 Alt. single-arm dumbbell hang split snatches

10 Alt. single-arm dumbbell hang clean and split jerks

RX 50/35/25 | RX+ 80/50/35#

KICKER

KICK: Metcon (Calories)

1 min – Max Effort Cals Bike