CrossFit Bartlesville – CrossFit
BARBELL
BAR: Power Snatch + 2 Hang Squat Snatch (EMOM x 9)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
5 Rds / 20 cap
40 Russian Twists, 15/10/5# plate
30 Box step-ups, 20, 16, 12″
20 Push-ups
10 Ring Rows | RX+ Pull-ups
WOD
WOD: Metcon (Time)
18 cap /
60 Alt DB Snatch, 50/35/25#
50 WBS
40/34 cal Row
30 Box Jumps, 24/20/16″
20 Pull-ups | RX+ Strict
10 Tiger Complex: Power Snatch + OH Squat + Back Squat + Push Press, 95/65 | 75/55#
KIKR
KIKR: Metcon (AMRAP – Reps)
Tabata Squats