CrossFit Bartlesville – CrossFit
ACCESSORY
3 Sets / 7 cap ( (work until 7 minutes is up.)
A) 5 GH Raise
B) Bent over DB Row, 5R/5L (heavy as possible)
BARBELL
BAR: Power Snatch + Hang Squat Snatch (EMOM x 10, increase weight each set)
BODY WEIGHT MOSTLY
BWM: Metcon (Calories)
Partner / AMRAP
5 Rounds of Tabata Bike 10-20 (10 seconds work followed by 20 seconds rest / second button down from the top)
WOD
WOD: Metcon (Time)
5 Rounds / 20 cap
Row 500m
9 Thrusters, 95/65 | 75/55
KICKER
KICK: Metcon (Time)
9 Cals Bike
Accumulate 2 minutes:
Overhead Hold, 95/65 | 75/55
30 Front Rack Lunge, 95/65 | 75/55