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