CrossFit Bartlesville – CrossFit

ACCESSORY

3 Sets / 7 cap

A) 5 GH Raise or Hip Extensions

B) 10 Bent Over DB Row, heavy as possible (5R/5L)

BARBELL

BAR: Power Snatch + Overhead Squat + Hang Squat Snatch (EMOM x 10, increase load each set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

Partner / AMRAP 20 / 1 works

Row 2K | RX+ 100 Cal Bike

100 Synchro Air Squats

AMRAP Burpees

*score = total number of burpees

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 20

21 WBS

15 Hang Power Snatches 95/65 | 75/55

21 Box Jumps 24/20/12″

15 Front Squats 95/65 | 75/55

21 Ring Rows

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 5

Russian KBS, 55/35/25