CrossFit Bartlesville – CrossFit

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BARBELL

Rest or Make-up day.

M – Front Squat

T – Split Jerk

W – Power Snatch

Th – Deadlift

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

AMRAP 15

20 SU’s | RX+ DU’s

15 squat hops

10 box get overs, 48/40/30

5 burpees
Video demo for box get overs…

https://www.youtube.com/watch?v=cpHi3A70BKQ

WOD

WOD: Metcon (AMRAP – Rounds and Reps)

20 min clock:

Buy-In 2000m Row

-then

AMRAP

7 Power Snatch, 75/55 | 65/45

5 T2B

3 Burpees

KIKR

KIKR: Metcon (AMRAP – Reps)

Tabata Sit-ups | RX+ T2B