CrossFit Bartlesville – CrossFit
BARBELL
BAR: Power Clean & Push Jerk + Hang Squat Clean + Split Jerk (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 RFT / 15 cap
250 Single-unders | RX+ 100 Double-unders
15 Burpees
9 Cals Bike
WOD
WOD: Metcon (Time)
2 RFT / 20 cap
50 Wallballs, 20/14/10
40 Cals Bike
30 Toes to Post | RX+Toes to Bar
20 Dumbbell Snatches
KICKER
KICK: Metcon (AMRAP – Reps)
Max UB WBS, 55/35 | | 45/25
-rest 1 min
Max UB WBS, 55/35 | | 45/25