CrossFit Bartlesville – CrossFit

BARBELL

BAR: Hang Power Snatch + Overhead Squat + Snatch Balance (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 RFT / 15 Cap

Run 200

50 Single-unders | RX+ Double-unders

9 Burpees | Rx+ Burpee Pull-up

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 12

7 Front Squats 115/80 | 95/65

5 Box Jump Overs, 24/20″

3 C2B | RX+Bar Muscle-Ups

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3 – KBS, 55/35 | 45/25