NOV 19, 2019

CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 5 GH Raise

B) 10 Bent Over Row, heavy as possible

BARBELL

BAR: 3 Position Snatch (EMOM x 10)

Floor, Knee, Pockets

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

2 RFT / 15 cap

800m Row

400m Run

20 Burpee Box Jump Overs or Step Overs, 24/20″

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

12 Toes to Bar

9 Power Cleans

6 Front Squats

3 Push Jerks

*115/80 | 95/65

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run