CrossFit Bartlesville – CrossFit

BARBELL

BAR: Snatch Deadlift + Snatch High-pull + Hang Squat Snatch (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

4 RFT / 20 cap

Run 400m or Row 500m

30 Squats | RX+ 30 WBS

15 Ring Rows | RX+ Pull-ups

WOD

WOD: Metcon (Time)

4 RFT / 20 cap

100 Single-unders | RX+ 50 DU’s

50 Rev. Stationary Lunges

7 Power Snatch 95/65 | 75/55 | RX+ Squat Snatch 95/65 | 75/55

KICKER

KICK: Metcon (AMRAP – Reps)

Max UB WBS, 14/10/6#