CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)

For Time /

27-21-15-9-6-3

Single-Legged Deadlift, 50/30 /

Hollow Rocks

Jack Squats

BARBELL

BAR: Power Snatch (5×1 @ 90%)

CNS Warm up:

5-4-3-2-1 Snatch High-pull + Hang Muscle Snatch , increase each set / then proceed to 5×1 Power Snatch

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

For time / 20 cap

Row 1000m

-rest 3 mins

Run 800m

-rest 3 mins

Bike 50 cals

WOD

WOD: Metcon (Time)

For time / 20 cap

10 Rds of Cindy

50 Cal Row

30 Ground to Overhead, 135/95 | 115/7

* 1 Round of Cindy = 15 Squats, 10 Push-ups

5 Push ups

KIKR

KIKR: Metcon (AMRAP – Reps)

3 Rounds

Max UB WBS, 20/14/10#

-rest 1