CrossFit Bartlesville – CrossFit

ACCESSORY

Bounding / 3 Sets / 9 cap

A) :45 Double-under work

B) 5 Box or Broad Jumps (soft landing, knees out, hold the finish)

BARBELL

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

BODY-WEIGHT ONLY

BWO: Metcon (Time)

For time / 15 cap

50 Cal Row

50 Burpees | RX+ PUsh-up + Burpee Combo

50 Cal Bike

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 Deads

25 Back Squats

20 Shoulder to Overhead

15 Power Cleans

10 Power Snatch

5 Thrusters

1 Bear Complex

*135/85 | 115/65

KICKER

KICK: 800m Run (Time)

Max Effort 800m Run