CrossFit Bartlesville – CrossFit
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HW: Metcon (AMRAP – Reps)
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WOD Video: https://drive.google.com/file/d/1-_uRJFelmgzAH_5RW_3vlBKzGxHwbCEM/view?usp=sharing
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5 Rounds / AMRAP
1 min – Max Jumping Jacks
1 min – Max Burpees
– rest 1 min
BARBELL
BAR: Power Snatch (5×3 @ 75% of a recent 1 RM)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
2 RFT / 20 cap
10 cals Bike
20 Burpees
30 Box Step Ups, 24/20″
40 Bent Knee Ring Rows
50 Goblet Squats, 55/35 | 45/25
WOD
WOD: Metcon (Time)
4 RFT / 15 cap
1 Lap Around abldg – Single Arm KB Farmers Carry, 70/55/35#
21 KB Deadlifts, 70/55/35#
9 KB Push Press, 70/55/35# | RX+ 9 HSPU
KIKR
KIKR: 800m Run (Time)
Max Effort 800m Run