CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Power Snatch (5×1 @ 90%)

*Avoid pressing after receiving. Your receiving position overhead should be with arms already locked out.

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

21-15-9-15-21 / 15 cap

KBS, 45/25/15#

Box Step ups w/same KB

*40 Jumping Jacks Jack’s after each set | RX+ 20 DU’s

WOD

WOD: Metcon (AMRAP – Reps)

3 Rounds / 20 minute clock:

Max Unbroken WBS, 14/10/6#

-rest as needed

1 min – Max Cals Bike

-rest as needed

Max Unbroken Hang Power Clean, 95/65 | 75/55

-rest as needed
Rest as needed b/w sets and after rounds but manage your work so as to complete 3 rounds w/in the 20 minute time cap.

KIKR

KIKR: Metcon (No Measure)

5x50m Sprint