CrossFit Bartlesville – CrossFit
HOME WOD
Metcon (Time)
HW / 2 Rounds /
50 Jumping Jacks | RX+ DU’s
75 Squats
BARBELL
Squat Snatch (5×1 @ 80%)
CNS Warm-up / 2 Rds: PVC then w/ empty barbell
5 Tall High Pull
5 Tall Muscle Snatch
5 Press Behind the Neck
5 Overhead Squat
5 Press Behind the Neck from Squat
5 Drop Snatch
BODY WEIGHT MOSTLY
Metcon (Time)
BWM / 5 Rounds / 15 cap
10 Shoot Thru’s
20 KB Deadlifts, 70/55/35#
30 Jump Lunges
WOD
Metcon (Time)
WOD / For time
100 Handstand push-ups
200 Single-leg squats
300 Pull-ups
Partitioning = Scaling
KIKR
1000m Row (Time)
Max Effort 1000m Row