CrossFit Bartlesville – CrossFit
ACCESSORY
3-5 Sets:
A) 5 GH Raise
B) 5-10 Arch to Hollow or Straight Leg T2B
C) Bar Work
BARBELL
BAR: Split Jerk (3×1 @ 90%)
BODY WEIGHT MOSTLY
BWM: Metcon (Calories)
Partner / AMRAP 20
Cals Bike
*Every minute, one does 5 Squats, 4 Rev Alt Lunges, 3 Burpees while the other continues to accumulate cals on the bike / switch as needed
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
100 Double Unders
50 WBS
40 Cal Row
30 Power Snatches 95/65 | 75/55
20 T2B
10 Cheat2Bar | RX+ Bar Muscle-ups
KICKER
KICK: 800m Run (Time)
Max Effort 800m Run