SEPT 7, 2019

CrossFit Bartlesville – CrossFit

BARBELL

BAR: Hang Squat Clean Thruster (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

10 RFT / 30 cap

100 Single-unders

15 Squats

10 Sit ups

5 Burpees

WOD

WOD: Metcon (Time)

10 RFT / 30 cap

10 Cals Bike

8 Pull-ups | RX+ C2B

6 Burpee Box Jump Overs 20/24

10 Alt Front Rack Stationary Lunges, 45/35/15

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 6

Row 1000m

-then

AMRAP Burpees