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