CrossFit Bartlesville – CrossFit

BARBELL

BAR: Snatch Deadlift + Snatch High-pull + Hang Squat Snatch (EMOM x 10, work to a heavy set)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 30

Row 10 Cals | RX+ Bike 5 cals

:30 sec Plank Hold | RX+ :30 sec HSH

5 Ring Rows | RX+ 5 Pull Ups

10 Sit ups | RX+ 5 T2B

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

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

AMRAP 30

3 Rope Climbs

7 T2B

9 Shoulder to OH 95/65 | 75/55

30 Double-unders