CrossFit Bartlesville – CrossFit
ACCESSORY
Bounding / 5 Sets
A) 5 Vertical Jumps, increase height each set
B) :45 seconds of Jump Rope work – Single, Double or Triple Under work (you choose)
BARBELL
BAR: Push Press + Push Jerk + Split Jerk (EMOM x 10, work to a heavy set)
Take the bar from the floor
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / 5 Rounds / 1 works
3 minute clock
Row 500m
AMRAP Burpees
-rest 1 min
WOD
WOD: Metcon (AMRAP – Reps)
Tabata Bike, 20-10
-rest 2 mins
AMRAP 4
Thrusters, 95/65 | 75/55
-rest 2 mins
Tabata Bike, 10-20
KICKER
KICK: 1-Mile Run (Time)
Max Effort 1-Mile Run