CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding / 10 cap

A) Double-under work

B) 5 Box Jumps – emphasis on quiet landing w/ knees out; increase height each set if desired

BARBELL

BAR: Dumbbell Snatch (1-1-1-1-1-1-1-1-1-1)

10 minutes to find a heavy set

BODY-WEIGHT ONLY

BWO: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 17

11 Lunges | RX+ OH LUnges 45/25/15#

9 Sit ups | RX+ T2B

7 Cals Bike | RX+ 50 DU’s

5 Burpees | RX+ Burpee Box Jumps, 24/20″

WOD

WOD: Metcon (Time)

For time / 15 cap

Row 55 Cal

55 WBS

55 Burpees

55 Power Cleans, 135/95 | 115/75

KICKER

KICK: Metcon (Time)

Run 800m