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