CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets / 7 cap
A) 5 GH Raise
B) 10 Bent Over Row, heavy as possible (10R / 10L)
BARBELL
BAR: Snatch Grip Deadlift + Hang Snatch High Pull + Hang Squat Snatch (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Rounds and Reps)
Partner / AMRAP 20 / 1 Works
7 Box Jumps or Step ups, 20″
7 Push ups | RX+ HSPU
7/5 Cals Bike
7 RIng Rows | RX+ Pull-ups
7 Burpees
WOD
WOD: Metcon (AMRAP – Reps)
Partner / AMRAP 20 / 1 works
Max UB Clean & Jerks, 115/80 | 95/65
Max UB Double-unders
*score = total Clean & Jerks + DU’s
KICKER
KICK: Metcon (Time)
21 Cals Bike
-rest 1 min
15 Cals Bike
-rest 1 min
9 Cals Bike