CrossFit Bartlesville – CrossFit
BARBELL
BAR: Power Snatch + 2 Overhead Squats (EMOM x 10, increase weight each set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 20 cap
Row 50 Cals
75 Push-ups
1 min – plank hold
500 Single-unders
60 Sit-ups
1 min – plank hold
Bike 50 cals
45 Ring-Rows
*scale options: 1) reduce work by half
2) share work w/ a partner
WOD
WOD: Metcon (Time)
7 RFT / 20 cap
Run 200m
7 Toes to Bar
7 Front Squats 135/95 | 115/75
KICKER
KICK: Metcon (AMRAP – Reps)
AMRAP 2 – Burpees