CrossFit Bartlesville – CrossFit
ACCESSORY
Bounding Work /
A) :45 Jump Rope (singles, doubles, triples, quadruples, octuples)
B) 5 Vertical Jumps (increase height each set)
BARBELL
BAR: Behind-the-Neck Jerk + Snatch Balance (EMOM x 10, work to a heavy set)
BODY WEIGHT MOSTLY
BWM: Metcon (AMRAP – Reps)
Partner / EMOM x 20 / 1 works
7 Rev Stationary Lunges
21 Single-unders | RX+ DU’s
AMRAP Burpees
WOD
WOD: Metcon (AMRAP – Reps)
AMRAP 15
3 Rounds
50 WBS, 14/10/6
50 Double-unders
AMRAP Deadlifts, 225/155 | 185/135
KICKER
KICK: Metcon (No Measure)
5 Sled Push, increase each set