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