CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 5 GH Raise

B) 5-10 Arch To Hollow or Straight Leg T2B

C) Bar Work

BARBELL

BAR: Split Jerk (5×2@80%, alternate each leg if possible)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 15 cap

Single-unders | RX+ Double-unders

10-20-30-40-50-60-70-80-90-80-70-60-50-40-30-20-10

*3 Burpees each break during a set

*5 Air Squats after each set

*Scaling Options: 1) share work w/ a partner 2) no burpees

WOD

WOD: Metcon (Time)

For Time / 7 cap

15 Cals Bike

50 Double-Unders

300m Row

50 Double-Unders

15 Cals Bike

-rest 2 mins

For time / 7 cap

50 Power Cleans, 135/95 | 115/75

50 WBS

*score = time for both + 2 min rest

KICKER

KICK: Metcon (AMRAP – Reps)

Max UB KBS, 35/25/15#