CrossFit Bartlesville – CrossFit
BARBELL
BAR: Split Jerk (5×3 @ 70%)
BODY WEIGHT MOSTLY
BWM: Metcon (Time)
3 R’s / 20 cap
Broad Jump, 50m
30 Half Burpees (top of push-up only)
Side to Side Shuffle, 50m
30 Alt Single-leg T2P | RX+Alt Single-leg T2B
WOD
WOD: Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15 Toes Thru Rings
1 Rope Climb | RX+ 1 Peg Board Ascent
Hanging Rower Be like Ski Erg, 15 Cals
1 Rope Climb | RX+ 1 Peg Board Ascent
21 Barbell Floor Press, 95/65 | 75/55
KIKR
KIKR: Metcon (Time)
Partner / 60 alternating Tire Flips
W- smal-big tire | M – medium big tire