CrossFit Bartlesville – CrossFit
HOME WOD
HW: Metcon (Time)
For time /
50 Sit ups750 Mt Climbers
200 Jumping Jacks
75 Mt Climbers
50 Sit ups
BARBELL
BAR: Power Snatch (5×1 @ 95%)
CNS Warm-up:
5-4-3-2-1 Hang Snatch High Pull
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
For time / 15 cap / Partition anyhow
Accumulate 5 minutes in an elbow & toe Plank
100 cals Bike
WOD
WOD: Metcon (Time)
For Time / 20 cap
Row 1500
-then
10 Rounds of:
5 Power Cleans, 155/105 | 135/80
7 Push-ups
9 Jump Lunges
KIKR
KIKR: Metcon (Time)
For time
Accumulate 3 min – Overhead Hold 95/65 | 75/55
Run 800m