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#