CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 5 Tire Flips

B) 5-10 Arch to Hollow or Straight Leg T2B

BARBELL

BAR: Clean and Jerk (3 EMOM x 10, work to a heavy set )

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

5 RFT / 20 cap

21/15 cals Bike

15 Sit ups | RX+ GHD Sit ups

9 Burpees | RX+ Burpee Box Jumps, 24/20″

WOD

BWM: Metcon (AMRAP – Reps)

3 Rounds / AMRAP

1 Min – WBS, 20/14/10#

1 Min – Power Snatches, 75/55/35

1 Min – Box Jumps, 24/20″

1 Min – Power Clean & Jerks, 75/55/35

1 Min – Cal Row

1 Min Rest