CrossFit Bartlesville – CrossFit
BARBELL
BAR: Clean High-pull + Hang Clean High-pull + Hang Squat Clean (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
Partner / 2 RFT / 18 cap
Row 1000m
50 Ring Rows | RX+ Pull-ups
30 Burpees | RX+ 2 Squats + Burpee Box Jump Combo, 20″box
WOD
WOD: Metcon (Time)
For time / 18 cap
3 Rounds
10 Clean & Jerks 135/95 | 115/75
10 Cals Bike
-then
3 Rounds
10 Power Snatch 115/75 | 95/65
8 Cals Bike
-then
3 Rounds
10 Thrusters 95/65 | 75/55
6 Cals Bike
KICKER
KICK: Metcon (AMRAP – Rounds and Reps)
AMRAP 3
7 Push ups
5 Reverse Grip Pull-ups
4 Pistols