CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets / 7 cap
5 GH Raise
5 Bent Over Row, heavy
BARBELL
BAR: Power Snatch + Hang Squat Snatch + Overhead Squat + Snatch Balance (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
AMRAP
Tabata Squats | RX+ Barbell Back Squats, 45/35/15#
-rest 1 min
Tabata Sit ups | RX+ GHD Sit ups
-rest 1 min
Tabata Cal Row | RX+ Cals Bike
WOD
WOD: Metcon (AMRAP – Reps)
4 Rounds / AMRAP
3 min clock
50 Double Unders
30 Air Squats
AMRAP KBS, 55/35 | 45/25
-rest 1 min
KICKER
KICK: Metcon (Time)
Accumulate 3 mins – Overhead Hold, 95/65 | 75/55