CrossFit Bartlesville – CrossFit

BARBELL

BAR: Power Clean + 2 Split Jerks (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

1 Rope Climb | RX+ 1 Peg Board Ascent

5 Burpees | RX+ 3 Burpee + T2B + BarMU combo

9 Cal Row | 5 Cal Bike

WOD

WOD: Metcon (AMRAP – Reps)

AMRAP / 3 Rounds / 15 clock

Max UB KBS, 55/35 | 45/25

-rest as needed

AMRAP 1 – Double-unders

-rest as needed

Max UB Pull-ups

-rest as needed

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run