SEPT 28, 2021

CrossFit Bartlesville – CrossFit

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BARBELL

BAR: Thruster (5×3 @ 70%)

BODY WEIGHT MOSTLY

BWM: Metcon (AMRAP – Rounds and Reps)

Partner / AMRAP 20

15 Lunges

9 Push ups

5 Ring Rows | RX+ Pull ups

30 Single-unders | RX+ DU’s

WOD

WOD: Metcon (AMRAP – Reps)

15 Min Clock /

60 KBS, 55/35 | 45/25

50 WBS

40 Cal Row

30 Ring Rows | RX+ Pull-ups

20 Burpees

-then in time remaining…

AMRAP Squat Snatch, 95/65 | 75/55

KIKR

KIKR: Metcon (AMRAP – Reps)

AMRAP 3: Strict Shoulder Press, 45/35/15#