CrossFit Bartlesville – CrossFit

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BARBELL

-Rest or Make-up Day or Member Choice

M – Split Jerk

T – Power Snatch

W – Deadlift

Th – rest

F – Front Squat

(All at 5×4@60%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Reps)

EMOM x 21 /

M1 – 10 Medball Step-ups, 24/20/16″ Box, 20/14/10# Ball

M2 – 10 T2P | RX+ 10 T2B

M3 – Max Single-unders | RX+ Double-unders
*Score = Single-unders | RX+ DU’s

WOD

WOD: Metcon (Time)

21-15-9 / 9 cap

Thruster, 95/65 | 75/55

Cals Bike

KIKR

KIKR: 500m Row (Time)

Max Effort 500m Row