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