CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding / 3 Sets / 7 cap

A) :60 Double-under work

B) 5 Box or Broad Jumps: quiet landing /knees out

BODY-WEIGHT ONLY

BWO: Metcon (Time)

For time / 15 cap

300 Jumping Jacks | RX+ DU’s

50 Squats | RX+ WBS

200 Jumping Jacks | RX+ DU’s

50 Squats | RX+ WBS

100 Jumping Jacks | RX+ DU’s

50 Squats | RX+ WBS

WOD

WOD: Metcon (Time)

For time / 12-9-6 / 12 cap

Squat Snatch 115/75 | 95/55

Pull-ups | RX+ Ring Muscle-ups

KICKER

KICK: Metcon (Time)

30 Burpees | RX+ 30 Clean & Jerks 135/95 | 115/75