CrossFit Bartlesville – CrossFit

ACCESSORY

3-5 Sets:

A) 10 Arch to Hollow or Straight Leg T2B

B) 5 GH Raise

C) Bar work

BARBELL

BAR: Split Jerk (5×1 @ 85% )

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

AMRAP 15

12 Cals Row | RX+ 12 Cals Bike

9 Burpees | RX+ Push-up + Burpee Combo

6 T2P | RX+ T2B

WOD

WOD: Metcon (Time)

5 RFT / 15 cap

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches

*115/85 | 95/65

KICKER

KICK: Metcon (Time)

21 Burpees

45 Sit ups | RX+ T2B

9 Burpees