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#