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