CrossFit Bartlesville – CrossFit

ACCESSORY

3 sets / 7 cap

A) 5 GH Raise or Hip Extensions

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

BARBELL

BAR: Power Snatch + Overhead Squat (EMOM x 10, work to a heavy set)

Body-Weight-Only

BWO: Metcon (AMRAP – Reps)

AMRAP 5 – Row for Cals

AMRAP 5 – 10 Lunges + 5 Burpees

AMRAP 5 – Bike for Cals

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 / “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats

_____

RX+ / AMRAP 20

5 C2B

7 HSPU

9 Pistols

KICKER

KICK: Metcon (AMRAP – Reps)

AMRAP 3

Power Snatch + Power Clean & Jerk 135/95 | 115/75